... Unsubscribe from Body by Pauline? What Muscles Do Dumbbell Fly���s Work? Dumbbell fly���s are an Upper body exercise that can build strength, size and flexibility. Learn how to do flat bench dumbbell flies. They are often over looked for the more popular bench press exercise. Nicole L. Campbell: To do a reverse fly with dumbbells, sit with your knees bent and hold a dumbbell ��� Hold the dumbbells with a neutral (palms facing each other) grip. Flat Bench Dumbbell Flyes Body by Pauline. All that risk of hyperextension in a dumbbell fly is because there is nothing to support your arms in case the weight becomes overwhelming or you experience muscle failure. There���s a fine line between good form, poor form and a potential injury when it comes to performing dumbbell flies, as strict form is near impossible to maintain with heavy weight, often resulting in shoulder and rotator cuff related issues. Dumbbell flies, regardless of whether they���re being performed on a flat, incline or decline bench target the outer portion of the chest. 1. Overview The dumbbell Flyes is great isolation movement for the chest muscles. Pectoralis major yes yes. To put the barbell bench press against the dumbbell or smith machine bench press was too similar an article to what my colleague Colin has already covered (a very worthy article to read if you want to know which of the three possibilities will suit your muscle-building needs best), so it made sense to me to instead post the bench press vs the dumbbell fly. After blasting your pecs with the different variations of presses, getting a deep stretch with a flye movement is the perfect finisher and will really get the blood rushing into the muscles. During the incline fly, you are pulling the dumbbells towards one another, so in addition to your chest, you're working your front shoulders and your biceps. Muscle Incline chest press Flat bench chest press. Flies can be performed using any weight that can be held in the hand. Seal your arms, hold, and come down slowly. All the movements type ������Flyes������ are working primarily on the chest muscles unlike the movement���s type ������Press������ in which we have triceps involvement. Dumbbell flat bench press. Incline dumbbell flyes hit the upper and outer bands of the pecs, the delts, the traps and the triceps. If you���re going to compare the dumbbell incline fly and flat flies, the obvious first thing to mention is pec involvement. Equipment. And that���s where dumbbell flyes come in. Dumbbell Fly���s. Behind position. During a reverse fly, you work the rhomboid muscles in your upper back and shoulder region. Two of the most common chest exercises are the bench press and dumbbell fly. But after hammering out sets on the flat, incline and decline bench, you���re still missing the cherry on top of the iron sundae. Muscles worked: Pectoralis major, anterior and lateral deltoids, and triceps. The table below proves that both incline bench presses and flat bench chest presses work an array of chest muscles. The simplest equipment to use is a dumbbell, though the exercise can also be performed using a cable machine.Flies can be performed supine, sitting or standing upright. Dumbbell Flyes (Chest) - Exercise Guide Muscles worked: Chest Equipment needed: Dumbbell, Flat Bench Instructions Sit on a flat bench with a dumbbell in each hand placed atop your thighs. This fitness how-to video tutorial demonstrates how to strengthen your muscles with dumbbell flys on a flat bench. As with bench press variations, inclines will target more of the upper pec. Subscribe Subscribed Unsubscribe 7.55K. Dumbbell Fly���s work the Pectoralis Major and Pectoralis Minor (The Main Chest Muscles). When designing a chest workout, realize that flat bench flyes may.What Muscles Does the Dumbbell Chest Fly Work? Learn tips and techniques for working out the chest, back, shoulders, and arms in this weightlifting video. Anterior deltoid yes yes. Using dumbbells in a fly exercise, you also work stabilizer muscles in the forearms. Below is a breakdown of the primary muscle ��� The incline dumbbell fly is a pulling type of movement, while the flat bench press is of the pushing type. Triceps brachii yes yes. This exercise trains the chest muscles and is usually done after the barbell bench press. ... Overstretching during this part of the movement could injure your shoulders and reduces the amount of work the pec muscles do. Pictured: Incline dumbbell flye, the dumbbell flye uses a flat bench. All you need for this exercise is a flat bench and 2 dumbbells. In the battle between chest presses vs. chest flys, both have multiple benefits. One-Arm Flat Bench Dumbbell Flye Type: Strength Main Muscle Worked: Chest Equipment: Dumbbell Level: Beginner 6.5 Average One-Arm Flat Bench Dumbbell Flye Images BodyFit $6.99/month. The move, done with dumbbells on a flat bench, primarily targets the pectoralis major ��� the main chest muscle. 2,500+ expert-created single workouts 3,500+ how-to ��� That���s why the dumbbell flyes is an essential exercise which we could use to pre-exhaust the chest in the beginning ��� That is of much significance, because there are different muscles involved in each of these types of motions. You may include flat chest flyes into your workout without truly understanding how they benefit your body. Cancel Unsubscribe. You���ll need an incline workout chair that doesn���t include a barbell cradle, but you won���t have to ��� Strong upper back muscles help balance your shoulder strength and help protect your shoulder from injury. Loading ... 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