Impersonal Trainers

A blog for fitness, nutrition, and motivation.

Dumbbell Flies on Flat Weight Bench


1) Position yourself on a free standing flat bench, grab a dumbbell in each hand, and lay flat on your back.

2) Bring the dumbbells up to your chest.

3) Press the dumbbells up directly above the chest with palms facing inward toward one another.

4) Keeping a slight bend in the elbows, lower the dumbbells out wide to your sides, keeping the palms facing inwards, toward one another.

5) You should feel a good stretch in your chest muscles.

6) When you lift the dumbbells back up together to the peak position, visualize hugging a giant tree trunk.

7) At the top of the peak of the movement, squeeze your pecs together for a one-count.

8) When lowering the dumbbells back down again to your sides, be sure to lower the weight in a slow and controlled fashion.

9) Repeat this movement for as many repetitions as you can until failure.

Advertisements

1 Comment»

  2/1/10 Workout – Chest « Impersonal Trainers wrote @

[…] B: 1. Incline Dumbbell Press on Bench 2. Dumbbell Flies on Exer Ball/Flat Bench 3. Decline Dumbbell Press on Bench 4. Dumbbell Str Flies on Exer Ball/Bench 5. Decline Dumbbell […]


Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

%d bloggers like this: