How to do dumbell flyes
Dumbbell
flyes are an extremely challenging exercise for
your chest since they emphasize the pec major
without assistance from the anterior delts and
the triceps. It's important to concentrate
on your form and keep a smooth and continuous
flow to the exercise. Any herky-jerkiness
in this exercise is likely to result in injury.
If you find yourself cheating, use less weight.
Here
is how you would perform this exercise.
1.
Lie down on the bench with your feet either
flat on the floor, or knees bent and feet on the
bench.
2.
Arms are outstretched with one dumbbell in each
hand.
3.
Slightly bend your elbows.
4.
Slowly bring your arms together until the
dumbbells almost touch; then return to the
initial starting position. Picture the
wings of a soaring bird and you've got the right
idea.
Don'ts
-Use
too much weight with this exercise. You
can cause serious injury to your rotator cuff
muscles in your shoulder.
-Straighten
your elbows—you can put excessive stress on
the joint.
-Arch
your back.
Do's
-Get
a good stretch at the starting position.
-Focus
on form.
