Chest Exercise - Flat Bench Single Arm Dumbbell Flyes For Men And Women

Chest Exercise - Flat Bench 1 Arm 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 |Click|
|| Flat Bench Alternating Dumbbell Chest Flyes |Click|
|| Flat Bench 1 Arm Dumbbell Chest Flyes

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:: While lying on a bench hold one Dumbbell with your palm facing inwards. Place the opposite hand on your hips for a little extra stability. Keep your feet facing forwards and firmly on the floor or place your feet on the Bench to further increase the stability challenge.

Process:: Inhale and slowly lower the Dumbbell out to the side. Pause for a brief moment and then return to the starting position. Do the desired number of reps on one side and then repeat on the other side.

Tips:: Changing your foot placement can also significantly increase the challenge on your core Muscles.

Placing your feet on a bench will challenge your core stability more than when your feet are on the floor. Make sure you engage your core Muscles so that your body remains stable throughout, and move in a slow and controlled manner.

If this Exercise is too challenging, you can build up your core strength by doing Flat Bench Alternating Dumbbell Flyes.

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: Flat Bench Dumbbell Flyes and Flat Bench Alternating Dumbbell Flyes which you can find in the next tutorial. Return to the Chest Exercise Page to see the others Chest Exercises.