Chest Fly – Dumbbell

  1. Start by lying flat on a bench with your feet firmly on the ground and your head, shoulders, and buttocks touching the bench.
  2. Hold a dumbbell in each hand with your palms facing each other and your arms extended above your chest.
  3. Slowly lower the dumbbells out to the sides of your body, keeping your elbows slightly bent and your palms facing up.
  4. Lower the dumbbells until your arms are parallel to the ground or until you feel a stretch in your chest muscles.
  5. Pause for a moment, then slowly bring the dumbbells back up to the starting position, keeping your elbows slightly bent and your palms facing each other.
  6. Repeat.

Primary Muscles

  • Chest

Secondary Muscles

  • Bicep
  • Forearm - Inner
  • Shoulder - Front

Results

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Date Reps Resis. RPE

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