Some exercises can make you wonder why you put yourself through it on the floor (I’m looking at you, squats of all kinds), and some leave you with a deep sense of accomplishment. Dumbbell flyes are definitely in the second category.
Dumbbell flyes are a common exercise in gyms. It’s a great move to open and strengthen the chest, and it looks pretty amazing when done right. The fly provides a deeply satisfying stretch across the chest as it gives the chest muscles a great workout. (To a lesser extent, it works the shoulders and triceps.) It may also help with posture, not only because it opens the chest but also because it requires scapular retraction (pulling the shoulder blades back toward the spine). good posture (Opens in a new tab) It becomes more important as we age because it helps with balance; It also helps us maintain good form while exercising.
How do you do a dumbbell fly?
If you’re just starting out, use weights that you can lift with relative ease – check out The best adjustable dumbbells Lift weights at home here. Lift a weight in either hand above your shoulders and lie carefully on your back on a bench (or use a stability ball, although this isn’t recommended for beginners, as it’s a harder move when you have to keep your balance). You can also start with dumbbells next to the bench, but you will need to change your position as you hold them. Your feet should be firmly on the floor, on either side of the bench, and your butt, back, and head should remain in contact with the bench as you move. If your seat is too high, put your feet on a riser of some kind—the last thing you want is an arch in your lower back.
Extend your arms above your head, but do not lock them in; Maintain a very slight curve throughout. Your arms should form a right angle with your upper chest and your palms should be facing each other. When you are sure your seat position is stable, inhale and slowly lower your arms out to the sides until they are in line with your chest and you achieve a full extension. You’ll likely find that you can drop the weights lower than your shoulders, but that’s not what the move is about. You may also find that the weights encourage a slight shoulder roll. Avoid this too.
When you feel a full stretch in your chest, exhale and return to the starting position, keeping your arm slightly bent and your shoulders back. You don’t need to tie weights together at the top of the movement, as cool as that might sound; In fact, if you bring the weights closer together you will lose tension in the chest. Start with 10 reps and aim for three sets.
I did 30 dumbbell sit-ups every day for a week and this is what happened
I don’t have the kind of incline bench you find in a gym, but I do have a kitchen bench of just the right length and height. On the first day, I used 16 lb weights and did 3 sets of 10 reps. By doing the movement slowly, you can focus on working your chest muscles—I noticed a pleasant expanding sensation across the entire chest, especially near the sternum and the point where the pectoralis major (the largest pectoral muscle) attaches to the shoulder.
On the second day, I decided to try the move with a stability ball, using slightly lighter weights (12 lbs). This, of course, makes the movement more difficult, as you have to consider your body position—just your upper back on the ball, creating a straight line from chest to knees—and use your core to stay stable. Otherwise, the motion is the same, though without the firm surface below you, you may be tempted to lower your arms more than is necessary or wise. Remember, this is all about chest – and control. Again, I did three sets of 10 reps. If you also want to work your core, hamstrings, and glutes, try this variation, but I was keen to keep the focus on my chest, so I went back to the bench and heavy weights for the rest of the week. After the first couple of days, the constant expanding sensation in my chest made me realize that I sometimes twist and drop my shoulders when I’m sitting at a desk, which is a long time. The effects of the exercise were a reminder to keep my shoulders back and the improved chest strength will eventually help make this feel more natural.
I enjoy that motion, so I was eager to get to that seat every morning, which didn’t always endear me to my partner: “Really? At least put the towel down first.” I added five reps per set on the third day and felt fine, though I did notice I tended to loosen my shoulder blades for the final rep. Have them back off to get the most out of the movement.
For the rest of the week, I maintained my weight and reps, and I noticed that I didn’t feel the effects across my chest, like I did the first couple of days. With that growing sense of relief, I lost focus a few times, which is never a good idea when you’re lifting weights. It’s easy to hit what seems like a perfect rhythm, but you need to focus throughout the movement; If you don’t, you likely won’t get the full benefit and risk injury.
As I write these words, I’m sitting dead at my desk, my shoulders back, my core engaged: reason enough to continue my chest fly, though perhaps not when my partner is around.
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