DUMBBELL FLYS

PURPOSE OF EXERCISE: To develop the
mass of the pectorals.
The function of the pectorals is
basically to pull the arms and shoulders
inward across the body, and this is
exactly what you do using a Dumbbell
Fly movement.
EXECUTION: (1) Lie on a bench holding
dumbbells at arm’s length above you,
palms facing each other. (2) Lower the
weights out and down to either side in a
wide arc as far as you can, feeling the
pectoral muscles stretch to their
maximum. The palms should remain
facing each other throughout the
movement. Bend the arms slightly as you
do the movement to reduce the stress on
the elbows. Bring the weights to a
complete stop at a point in line with the
bench, your pectorals stretched as much
as possible, then lift them back up along
the same wide arc, as if giving
somebody a big bear hug, rather than
coming in and pressing the weights up.
Bring the weights back up to the starting
position and then contract the pectorals
further, giving a little extra flex to make
the muscle work that much harder.