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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 ...
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.
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.
Here are some strength-training moves that will work the muscles of the chest — and stretches to open it up. 7 bodyweight and dumbbell chest exercises The exercises below are a mix of bodyweight ...
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 ...
The torso from above the hip joints is flexed forwards and down towards the floor. The exercise is completed by contracting the back (erector spinae muscles) and raising the torso so the body is in a straight line from head to heels. The exercise can be enhanced by holding weights to the chest.
Movements for the posterior deltoid done in the transverse plane are also referred to by terms like rear delt fly, reverse fly, rear lateral raise, bent-over lateral raises or other variations. [1] Other muscles that aid the posterior deltoid include the two lateral rotators of the rotator cuff : the infraspinatus and teres minor .
The floor press is a solid chest exercise that preps for bench press gains and takes strain off of your shoulders by limiting your range of motion. Skip to main content. 24/7 Help. For premium ...