Dumbell Flyes

It is another routine for your pectoralis muscle.

You can do this for your upper or lower chest. If you want to improve your upper chest then use the inclined dumbell flyes. If you want to improve the lower part, use lowered dumbell flyes. The basic step is the same though.

These are the steps :

1. This movement is performed lying on an inclined bench. When you are in position, place your feet flat on the ground for balance and to avoid injury to lower back.

2. Grasp a dumbell in each hand. Start by lying on an inclined bench with the
dumbells together directly above your chest. Your elbows should be slightly bent, and your palms facing each other.

3. Carefully, simultaneoulsy, lower the weights down to either sides of your body. You will feel a stretch in the outer pectorals. Keep your palms facing inward and maintain a slight bend in the elbows. Once the dumbells are at the same level as your shoulers, pause.

4. Slowly, repeat the same arc, ending with the weights directly above you once again. At the top of the movement, squeeze your pectoral muscles together before repeating the next repetition.



This exercise also improve your deltoid and triceps muscle.