The dumbbell flyes are an excellent exercise that drastically isolates the chest muscles and focuses primarily on developing those muscles.
Incline or flatten the bench to your desired angle, grab a couple of dumbbells and lay on the bench. Make sure you can manage and control the weights. Bring the weights to the bench and place them on your thighs.
Using your thighs, lift the dumbbells so that you can hold them in front of you at shoulder width while the palms face each other.
Lower the weight down and create a slight bend so that your stress is primarily aimed at the chest and not in your arms.
Then slowly bring the weight back to your start position.
Once you complete the set of repetitions, you slowly lift your thighs, rotate the dumbbells and land the dumbbells carefully on your thighs. This will bring you back to sitting position.
Creating a bench incline of 30-45 degrees will focus on upper chest. while creating a decline of 30-45 degrees will focus on lower chest.
In this exercise, it is important to keep the arms locked. You will be using significantly lower weights here compared to bench and barbell press.
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