Starting Position: Lie on your back on a firm surface such as a bench or the floor, holding dumbbells over your chest with palms facing each other. If your back arches when using a bench, you can place the feet on a slightly raised platform to help keep the spine in a neutral position.
Lowering Phase: Slowly lower the arms out to the sides until they are level with your shoulders or chest.
To finish, slowly bring the arms back up into the starting position. Maintain a slight bend at the elbows throughout each repetition.
Tips:
- Safety should be your first priority when working out. If you are a beginner, seek the advice of a professional or use a spotter who has experience with strength training to help ensure proper form.
- Keep your back in its normal neutral position and your arms slightly beneath the shoulder joint. Speed of movement should be slow and controlled.
- Ensure that you don't hunch your shoulders while performing the exercise. Instead, pull the shoulder blades slightly down and back so that they make firm contact with the floor or bench.
- Although Dumbbell Flyes are commonly performed on a flat bench or floor, they can also be performed on an incline surface. Using an incline bench stresses the upper chest and front of the shoulders to a greater degree, so to be safe, lighter weights should be used. You can also perform Dumbbell Flyes while seated or standing if using cables or resistance bands, or while lying face up on a stability ball, which helps work on balance and engages the abdominals.
- Not all exercises are right for everyone. If you have rotator cuff or shoulder injuries, avoid doing Flyes until you have clearance.
- Beginners can start with one to two sets of eight to 12 repetitions using light to moderate resistance. As you become stronger and accustomed to proper form, you can gradually increase amount of weight lifted, repetitions, or sets.
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