Chest Exercise - Dumbbell Flyes on Flat Bench For Men And Women

Chest Exercise - Flat Bench Dumbbell Flyes :: For Man And Women

The Dumbbell Bench Press is one of the most popular Chest Building Exercises. To build your Chest Muscles you can perform Barbell Presses, Dumbbell Flyes, or Dumbbell Presses. There are several types of Dumbbell Flyes which are:

1) Flat Bench Dumbbell Flyes:

|| Flat Bench Dumbbell Chest Flyes
|| Alternating Flat Bench Dumbbell Chest Flyes |Click|
|| Single Arm Flat Bench Dumbbell Chest Flyes |Click|

2) Incline Bench Dumbbell Flyes:

|| Incline Bench Dumbbell Chest Flyes |Click|
|| Alternating Incline Bench Dumbbell Chest Flyes |Click|
|| Single Arm Incline Bench Dumbbell Chest Flyes |Click|

3) Decline Bench Dumbbell Flyes:

|| Decline Bench Dumbbell Chest Flyes |Click|
|| Alternating Decline Bench Dumbbell Chest Flyes |Click|
|| Single Arm Decline Bench Dumbbell Chest Flyes |Click|

In this tutorial we'll only learn about Flat Bench Dumbbell Flyes. Flat Bench Dumbbell Flyes are one of the best Exercises for Chest building. After the Flat Bench Press, Dumbbell Flyes are one of the best Chest Exercises for overall pectoral development. You can perform Flyes on an Incline or a Decline, but you get maximum Chest stimulation on a Flat Bench.

When you perform Flyes on an Incline, you emphasize the upper Chest. And when you perform Flyes on a Decline you emphasize the lower Chest. However, when you perform flat Bench Flyes, you get the best overall stimulation of both parts of the Chest at the same time.

The Exercises Process:

Starting Position: Begin by lying on the Bench with your Arms straight over your Chest and your palms facing each other.

Process: Inhale and slowly lower your Arms until they are parallel with your body. Pause for a brief second at the bottom of the repetition and then exhale and return to the starting position.

Tips: Always remember to move in a slow and controlled manner to prevent momentum from taking over.

If you have short Legs or feel an excessive arch in your lower Back, you can place your Feet on the Bench to support your posture.

Note: When you place your Feet on the Bench, you slightly decrease your stability by decreasing your base of support, so you may find it harder to stabilize when your Feet are on the Bench.

Here is the Video Clips For You, For More Help

Use a comfortable range of motion. The more range of motion to more Muscle work, but in addition more range of motion means more pressure on your joints.

Try this sample Dumbbell Bench Flyes Workouts. You can try 2 other Dumbbell Flat Bench Flyes: Alternating Flat Bench Dumbbell Chest Flyes and Single Arm Flat Bench Dumbbell Chest Flyes which you can find in the next tutorial. Return to the Chest Exercise Page to see the others Chest Exercises.