Dumbbell Fly


		Workout Routines

• Back Squat

• Barbell Curl

• Bench Press

• Bent Over Row

• Calf Raise

• Clean & Jerk

• Clean Pull

• Deadlift

• Deadlift (Inside Grip)

• Drop Snatch

• Dumbbell Back Raise

• Dumbbell Concentration Curl

• Dumbbell Fly

• Dumbbell Front Raise

• Dumbbell Lateral Raise

• Dumbbell Reverse Curl

• Dumbbell Side Bend

• Dumbell Curl

• French Press

• Front Squat

• Goodmorning

• Hang Clean

• Hang Snatch

• Incline Press

• Jerk From Rack

• Leg Curl

• Leg Extension

• Leg Raise

• Overhead Press

• Overhead Squat

• Power Clean

• Power Snatch

• Pullover

• Push Jerk

• Push Press

• Pushup

• Reverse Curl

• Romain Deadlift

• Shrug

• Shrug on Toes

• Sit-up & Crunch

• Snatch

• Snatch Pull

• Upright Clean

• Upright Row

• Upright Snatch

• Wrist Curl


		Articles

• Aerobic Exercise

• Alkaline / Acidic Food Charts

• Anaerobic Exercise

• BMI Calculator (Body Mass Index)

• Body Fat Calculator

• Body Muscle Anatomy Chart

• Fitness Glossary

• Muscle Composition

• Muscle Development

• Muscle Energy

• Muscle Genetics

• Muscles and Fat

• Muscles and Measurement

• Muscles and Waistline

• Planning Aerobic Exercise

• Planning Anaerobic Exercise

• Progressive Resistance

• Training Cycles and Periodization

• Warm-up and Cool-Down

• Weight Resistance and Movement


		Dumbbell Fly

Author: Steven R. Zeigman WPS, AAT, former World Weightlifting Champion

CHEST & SHOULDER (Beginner/Advanced/Spotters)

Lie on a bench so that your shoulders are even with one end. Have a "spotter" hand you a pair of dumbbells with the required resistance. Take the dumbbells and balance them above your middle chest with elbows locked. Take a 3/4 breath. Slowly lower the dumbbells out to the sides and slightly bend your elbows. When the dumbbells reach the "sticking point" parallel to the floor, pull them back up to a locked out position above your middle chest while releasing your breath.