How To Perform Dumbbell Flies

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1. How To Perform Dumbbell FliesMuscle advancements cannot be realizedovernight and so you have to work extremelyhard for them. It takes numerous weeks to havethe perfect chest which is in good shape andform. You have to get some time and go throughextreme and powerful exercises to give you themass and size you need. The barbell bench presshas been used for a long time for ChestWorkOuts. It is very efficient as you have to lieon your on the bench with your feet firm on theground. As you push together your energy willcome from the chest upwards. To create a goodchest dimension this technique uses additionalbiceps.The dumbbell flying exercise movement is a great exercise which targets the working of the outerportions of the chest muscles. Just as with dumbbell bench presses, this exercise requires anexercise bench and two equally loaded dumbbells and can be adapted to be performed on an incline,flat, or decline bench orientation to emphasize work being performed by the upper, middle andlower portions of the chest muscles respectively.When performing dumbbell chest flies you will use far less weight than when performing dumbbellbench presses as you will not be pressing but pulling with your chest. To begin the movement, youwill grab the two equivalent dumbbells and get into the position where you are lying on the exercisebench with the dumbbells supported upward by your arms. Your hands may be positioned suchthat your palms (if opened, which here they are not as they are grasping the dumbbells) would befacing each other which is most common or such that your palms (if opened) would face towardsyour feet. You will then lower the loaded dumbbells down and outward towards your sides withelbows in a slightly bent (but locked in place), stretched position to the degree that is comfortablefor the chest muscles while still working them. In the fully stretched (downward) position, thearms should not stretch more than what allows the elbow joint to lower slightly below the top of thechest muscles. You will then raise your arms in the upward (positive) portion of the movement, butbe sure not let the dumbbells come closer than shoulder width apart as this will shift the work awayfrom the chest allowing the muscles to rest during the repetition. You will then repeat themovement for the desired number of repetitions. 2. While this movement is a chest exercise it will require the use of the bicep muscles for propermovement. Since the elbow joints must remain slightly bent and locked during the exercise, thebiceps are needed to achieve this. During the movement, it's important to not allow arms tobecome straight as this can either allow too much stress on the elbow joints or an increased pressure on the bicep muscles. Onthe other hand, after performing several sets and repetitions of this exercise, as the chest becomestired, fight the tendency for the biceps to heavily contract when the arms are coming together andthe chest as pulling as this will start to work the bicep muscles more.Consult with a physician prior to starting a resistance training program so that your ability andhealth to begin performing these exercises can be safely assessed. It is advisable to have aphysical trainer work with you to teach you the proper techniques for this or any other exercise toreduce chances of injury during the movement. Caution should always be used when performingthis or any other exercise, especially if it is an exercise you are unfamiliar with. When beginning anew exercise, start with lighter weight and work your way up as you become accustomed to it.REFERENCE / RESOURCE:Kennedy, Robert. (1998). Basic Routines for Massive Muscles. New York, NY: Sterling PublishingCompany.