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 Fitness & exercise Exercise library Chest Flyes
Chest flyes
COURTESY OF GLOBAL FITNESS
Major muscles used
- Pectorals - Outer and middle chest
- Deltoids - Front
Performing flyes
- Lie on your back on a bench with your legs parted and feet firmly on the floor.
- Hold two dumbbells above you, palms facing each other with your arms extended and slightly bent.
- The dumbbells should be nearly touching each other above your chest.
- Slowly lower the dumbbells out and away from each other in a semicircular motion, until they are at chest level. Keep your elbows bent and wrists locked straight.
- Raise back up to the starting position, keeping elbows bent and back straight.
Be careful
- Don't let your hands turn away from facing each other.
- Don't let your elbows become straight or bend greater than a 45 degree angle.
- Don't let the weights just drop down. Resist the downward force by lowering the dumbbells in a slow, controlled manner.
Alternative exercises to flyes
Courtesy of Global-Fitness.com, your Online Personal Trainer
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