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Add the dumbbell chest fly to your workouts once or twice a week at most, shortly after you finish your big time compound pressing exercises. On that note, the dumbbell chest press is not a move ...
Dumbbell Chest Fly. Why: The dumbbell chest fly is another staple chest exercise that moves your chest muscles in ways other exercises don't. This allows you to focus on adduction, so squeeze hard ...
Dumbbell chest fly. The chest fly or pectoral fly (abbreviated to pec fly) primarily works the pectoralis major muscles to move the arms horizontally forward. If medially (internally) rotated, it is assisted in this by the anterior (front) head of the deltoideus in transverse flexion.
Dumbbell flye. The chest fly is performed while lying face up on a bench or standing up, with arms outspread holding weights, by bringing the arms together above the chest. This is a compound exercise for the pectorals. Other muscles worked include deltoids, triceps, and forearms. Equipment: dumbbells, cable machine or "pec deck" machine.
While the bench press is a solid choice for building chest strength and size, exercises like pushups, dumbbell bench presses, machine presses, and chest flyes can often be more effective for ...
A machine fly, alternatively called a seated lever fly or "pec deck" fly is a strength training exercise based on the free weight chest fly. As with the chest fly, the hand and arm move through an arc while the elbow is kept at a constant angle. Flyes are used to work the muscles of the upper body, primarily the sternal head of the pectoralis ...
Dumbbell Chest Flyes (3 sets of 12 to 15 reps) Shutterstock. Lie on a flat bench with a dumbbell in each hand. Lower the dumbbells out to the sides with a slight bend in your elbows, then bring ...
Dumbbell Incline Chest Flyes (3 sets, 12 reps) Low-To-High Cable Chest Flyes (3 sets, 12 reps) Day 3: Back. Barbell Bent-over Rows (4 sets, 8 reps) Dumbbell One-arm Row (4 sets, 8 reps)