Dumbbell Flys

dumbbell flys

I read a Frederic Delavier’s book « Strength Training Anatomy » and I learned good stuff.

Lying on a bench with dumbbell in pronated grip and your arms slightly flexed :

  • Inhale and spread your arms to the horizonzal

  • Lift your arms to the vertical while exhale

  • Squeeze your chest at the end fo the movement to work the sternal part of the pectoralis major.

Does this exercise with light weights.

This exercise works pectoralis major and it’s a good exercise to increase chest expansion to increase lung capacity.

it’s also an excellent movement to stretch your pectoralis major.


To avoid pectoralis major tears, it’s necessary to do this exercise with extreme caution when the weights are heavy.

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