Dumbbell Set | Dumbbell exercise chart. Fitness Equipment

The Dumbbell fly is a great exercise for building the muscles in your inner chest. A major reason why it is so good is because it can be performed at home or at the gym, all you need is a flat surface and a set of dumbbells and you can complete a set of dumbbells, they are the perfect chest workout at home.

If you are looking for a complete ripped chest then flys are definitely a must.

A quick tip as well, do this exercise before you perform any tricep exercises because your triceps will give out before the chest and will make you resort to using lighter weights on your chest making it not stimulating enough.

First you need to lie down on a flat surface with a dumbbell in each hand. This exercise can be performed flat or on an incline or decline. Hold the dumbbells straight out in front of you at arms length with your palms facing each other.

Now you need to lower the dumbbell as far as you can in an arcing motion until your arms form a straight line with your chest. Ensure that you keep your elbows bent slightly. Now return the weights to their starting positions through the same arcing motion as before.

This is one rep.

Some important things to remember:

1: Keep a controlled motion and avoid any jerking motions.
2: Avoid arching your back as much as you can
3: Do not bounce the weights at any point.

Variations:

Incline Dumbbell fly – this exercise is done just like the standard fly but with the surface inclined at around 45 degrees.

Decline Dumbbell Fly – Again this is done just like the standard fly but with the bench declined at around 45 degrees.

Article Source: EzineArticles.com