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The dumbbell fly is a weightlifting exercise that targets the pectoral muscles, performed lying on a bench with dumbbells extended from both hands. It builds width in the chest area, and can be modified with an incline bench. It is important to bend elbows slightly to reduce the risk of injury.
The dumbbell fly is a compound weightlifting exercise that primarily targets the pectoral muscles with a secondary focus on the shoulders and triceps. This weight lifting exercise is performed lying on a weight bench with dumbbell weights extended from both hands. The dumbbell fly is an excellent exercise for building width rather than thickness in the chest area.
To perform a dumbbell fly, the participant must lie on a weight bench with a dumbbell in each arm. Both arms are extended towards the ceiling and the palms are facing each other. The weightlifter then lowers their arms to each side in a fully extended position as if to mimic a bird spreading its wings. Finally, the weights are raised back to the starting position, arms extended toward the ceiling.
The dumbbell fly extension can put extraordinary stress on the elbow joints. It is important to bend your elbows slightly when extending to a full flight position. This will reduce the chance of injury during exercise. Arms should be brought into flight position as you inhale air into your lungs, pushing back straight as you exhale.
The dumbbell fly has been used for many years by bodybuilders. This weight lifting exercise has many benefits over the typical bench press for building the pectoral muscles. The biggest thing about this exercise is that it targets development by focusing the exercise on the outer layer of the pectoralis major. A normal bench press exercise consists of a straight movement from extension to the chest, which focuses the weight on the inner pectoralis muscle.
Due to the extension motion of the wings of the dumbbell fly, the bodybuilder is able to develop a larger frame or stretch within the outer chest area of the pectoral muscles. This also helps with stamina because as chest width increases, lung capacity will also increase. Additionally, the bodybuilder will create a broader chest area, which builds a more substantial girth and size.
All weight lifting programs should include as many exercise variations as possible. These variations keep the body in a constant state of building and rebuilding. The dumbbell fly can also be modified to include an incline bench for a different angle. Both exercises create a more rounded, symmetrical appearance for the bodybuilder compared to the singular approach found in the typical bench press exercise.
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