Dumbbell flys exercise - Inner Chest Muscle Building Exercise

Dumbbell Flys are a great way to build inner chest. It gives chest muscle the complete look and feel. Check how to do Dumbbell flys, incline and decline dumbbell Flys.

Purpose -- To Build Muscle Mass in the inner chest.

Along with Bench Press, dumbbell flys are required to develop a complete chest. Flys are a must and make it a regular part of your chest training.

Execution Technique.

Grab a pair of dumbbells and lie on an exercise bench. This exercise can be performed flat, inclined or declined.

Steps.

1. Lie flat on the bench keeping your feet on floor for better balance.

2. Hold the dumbbells at arms length above you with palms facing each other.

3. Now lower the dumbbells as far as possible on the sides thrusting your chest out as you do so. Bend the arms at the elbows slightly.

4. Now return the weight to the starting position thrusting and squeezing the chest.

Repeat this movement to complete the set.

Points to remember

• Remember exert while you exert.
• Keep a controlled motion and avoid jerky movements
• Do not bounce the weights off the chest
• Avoid arching of back as much as possible

Always perform the Chest Exercises before you perform triceps. This sequence is very important because if you do triceps before chest, the triceps will fail before chest and you cannot lift heavier in Bench press thus not stimulating chest enough.

Just to it.

Variations of Dumbbell Flys

1. Incline Dumbbell Flys

This exercise emphasis on the upper chest region.

This is done just like the regular dumbbell flys keeping the bench inclined 45 degrees but lower the weight on to your upper chest.

2. Decline Dumbbell Flys

This Exercise emphasis on the Lower chest region.

This is done just like the regular dumbbell flys keeping the bench declined at 45 degrees but lower the weight on to your lower chest.