Dumbbell fly is a great exercise for firming up your chest.
This exercise can be done on a flat bench or on a swiss ball. If you do it on an exercise ball, you’ll be working your core muscles too.
The dumbbell fly is usually done on an exercise bench.
If you can adjust
the slope of your bench, you can also do this in an inclined position
to target slightly different areas of your chest. Remember to straddle
the bench, with your feet on the floor rather than on the bench itself.
If you don’t have any bench or a swiss ball, you can simply do this exercise on the floor. The range of motion will be more limited since you can’t lower your arms below your shoulder level. But you can still have a good chest workout.
Now, how do you perform this exercise?
Basically, you lie on your back on a bench, on the floor or on a swissball with a dumbbell in each hand. Then you move the dumbbells in a semi circular path across your chest. Check the videos below to see what I mean.
I don’t have an exercise bench. So, I’ll show you how to do this exercise on the floor here.
Things To Watch Out For
The methods are the same, except this time your core has to work hard to balance your body on the ball. Great for your stomach and lower back.
Make sure you watch the video to be able to perform the swissball dumbbell fly properly.
You can also perform this chest fly exercise standing up. You’ll need a strong elastic band which you can fasten to your door frame or something sturdy in your house.
With the band, your starting position will be with your arms by your side. In the dumbbell fly, your starting point is with your arms on top of your chest.
This video shows you how to perform this pectoral (chest) fly standing up.
With this version, one thing to be careful of is not to use your bodyweight to pull the band forward like in the video below.
Keep your body still. Only your arms are moving. It’s a good idea to vary the height of the anchor points of your elastic band. This will help you work slightly different areas of your chest.
There you go. I hope I’ve given you enough guidance for you to start doing your chest fly exercise. Good luck. :-)