Dumbbell Flyes
Dumbbell flyes are a great exercise that allows you to stimulate the muscles of the pectorals while stretching at the same time. Even though flyes don’t allow you to train with very heavy weights, I’ve had good luck working them into my chest workouts on a regular basis.
If you’re thinking of incorporating dumbbell flyes into your chest workouts, then you need to make sure and start out with a weight that allows you to perform this exercise with good form. I’ve seen a lot of guys get too ambitious with flyes and wind up injuring their biceps and pecs needlessly.
Just like any free weight exercise, you need to make sure and work your way up to a heavier training weight gradually. If you take the time to work your way up to consistently heavier training weights then you’ll definitely have good luck implementing dumbbell flyes into your training routine.
Starting Position: Lie face up on a narrow horizontal bench that does not interfere with the shoulder movement that this exercise requires. Place your butt flat on the bench and your feet flat on the ground. Your back should be in contact with the bench as well.
Grab a dumbbell with each hand, 
with your arms extended and slightly bent.
Downward Phase: Gently inhale and open your arms to a horizontal position.
Upward Phase: Exhale and slowly raise your arms back to the initial vertical position. Make a point to “squeeze” your pecs at the top of the movement in order to work the middle portion of your pectoralis major.
*It’s also important to note that Dumbbell Flyes…are not performed with extremely heavy weights!
If you decide to perform Dumbbell Flyes with heavier weights, make sure to exercise extreme caution, as this exercise is notorious for causing tears to the pectoral muscles. While not necessarily on of the heavier “bread-and-butter” compound movements, Dumbbell Flyes help to increase the flexibility of your pecs and expand the capacity of your pulmonary system at the same time.
Muscles Used During Dumbbell Flyes
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