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Fly

Dumbbell Fly Exercise

Fly

Target Muscle: General or Pectoralis Major, Sternal (Chest)

Workout Mechanics: Isolated | Workout Force: Push Exercise | Utility: Auxiliary

Stablizer Muscle: Biceps Brachii, Brachialis, Triceps Brachii, Wrist Flexors

Synergists: Pectoralis Major, Clavicular, Deltoid, Anterior, Biceps Brachii, Short Head

Fly Instructions

Fly Technique

Grasp two dumbbells. Lie supine on bench. Support dumbbells above the chest with the arms fixed in a slightly bent position. Internally rotate shoulders so elbows to the sides.

Fly Form

Lower dumbbells to sides until chest muscles are stretched with elbows fixed. Bring dumbbells together in a hugging motion until dumbbells are nearly together. Repeat.

None

Related Dumbbell Exercises
1. Bench Press
2. Decline Bench Press
3. Decline Fly
4. Pullover

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