The dumbbell chest fly adds chest adduction to your workout. This intense squeeze can help increase muscle in the inside chest, which doesn't focus on pressing.
Learn the bench dumbbell fly with these form cues. In addition to the step-by-step instructions, Samuel offers higher-level recommendations to deepen the activity.
The dumbbell fly works best when your arms are together. You can squeeze your pectoral fibers and grow your chest here.
Fly magic happens at the top, not the bottom. Try not to overstretch your pecs by dropping your shoulders too deeply.
Push your shoulder blades into the bench and squeeze them as you drop the weights for each set of dumbbell flies.
After your heavy compound pressing workouts, add the dumbbell chest fly once or twice a week.
Set your shoulders by driving your shoulder blades into the bench. To produce full-body tension, keep your feet down and clench your glutes and abs.