#2 Dumbbell Fly
The dumbbell fly not only strengthens the muscles in the chest region, but also works on bettering the overall upper body strength including the deltoids, biceps, and triceps. It even works on improving the overall flexibility, thanks to its simple yet effective movement.
Similar to the dumbbell press, this exercise is usually performed on a flat bench or by lying flat on the floor. One could even train using an incline bench for variable resistance and to also work on the shoulder.
Step 1: Lay on the bench while holding the dumbbells above the chest region with slightly bent elbows, which will be the initial position of the exercise. Ensure that the distance between the palms is not greater than the width of the shoulder.
Step 2: Lower the arms to sides with a slight bend in the elbows until the dumbbells are almost level with the chest.
Important tip: The mentioned motion should be achieved only due to the shoulder, and the arms should be kept stationary throughout the exercise. Hold for a moment and return to the initial position. Repeat the exercise for the recommended number of repetitions.
Next up: Straight Arm Dumbbell PulloverPublished 01 Jun 2018, 00:58 IST