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Dumbbell Fly
Training Tips
Muscles worked: Pectoralis Major, Pectoralis Minor, Triceps Brachii, Deltoid Anterior, Lateral and Posterior
Grasp two dumbbells.
Lie with your back on a bench and your feet flat on the floor.
Support dumbbells above the chest with the arms fixed in a slightly bent position.
Internally rotate shoulders so elbows to the sides.
Lower dumbbells to sides until chest muscles are stretched with elbows fixed.
Bring dumbbells together in a hugging motion until dumbbells are nearly together.
Don't arch your back and don't drop your arms below the level of the bench, this can stress shoulders.
Exercise Data : General exercise guideline
WARNING: Before beginning this or any exercise program, consult your physician.

Equipment Required:
Adjustable Dumbbells
Flat Weight Bench

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Exercise Safety
Training tips
  • Consult a physician before you begin an exercise program.
  • Always warm up before your workout with 5-10 minutes of cardiovascular exercise. Then stretch slowly, exhaling as you gently stretch each muscle. Without bouncing, hold each stretch for at least 10 to 30 seconds. Following your strength training regimen, stretch again to complete your workout.
  • Maintain proper spinal alignment and head positioning throughout your workout.
  • For maximum results, follow a complete program that includes proper nutrition, aerobic exercise and strength training.
  • To gain the most benefit out of your workout, it is necessary to use muscles that complement each other. When using a particular muscle, you should use the supporting muscles as well.
  • Do not attempt to lift more weight than you can comfortably handle. Avoid the risk al injury by remaining within your limits.
  • Do not hold your breath. Exhale during the pressing action, and inhale upon returning to the start position. assumes no responsibility for personal injury or property damage sustained by or through use of this website © 2003-2007 All rights reserved