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.


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 […]

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