Upper Body Dumbbell Workout Video Series
The dumbbell fly is the last of the upper body workout exercise video
series. This is another great move for building strength in the chest
The chest, known as the pectoralis muscle, is the broad muscle that
covers your chest.
Both the pectoralis major and minor are used during this workout. In
addition to the pecs, the deltoids are strengthened with this workout.
You can do this one on a flat bench, incline or decline bench depending
on what area of the pecs you want to focus on.
With an incline bench, the focus is on the upper pectoral muscles while
a decline would focus on the lower area.
A flat bench would give a all over workout for the chest muscles.
In addition to the pecs, the deltoids are strengthened during this
exercise. The deltoids are the muscles in your shoulders.
The above mentioned muscles are the primary focus for this dumbell
exercise. However, additional muscles are involved.
These include muscles in the back and arms like the rhomboid muscle
located between your spine and shoulder.
Other muscles include the rotator cuff and the serratus anterior muscle.
Exercise #8 - Dumbbell Fly
The instructions below are for a flat bench. If you use an incline or
decline, the steps are exactly the same, your body is just at a
Sit down on an exercise bench with a dumbbell in each hand.
- Lie down on the bench while using the thighs to help lift
up the dumbbells up shoulder width apart with palms facing away from
- Bring your arms up in front of your chest keeping the
elbows slightly bent to where the dumbbells are almost touching. This
is your starting position.
- Bring your arms out and down in a large arc until you feel
the stretch in your chest.
- As you exhale, bring your arms back to the starting
- Repeat this move for several repititions.
Tip: If you don't have an exercise bench, you can modify this and do it
standing up. Watch the video below to ensure you
are doing the this move
Not all mobile devices will display the video correctly. If you are not
seeing the full video (or it's not displaying at all), click
to view the dumbbell fly
Tone and strengthen your muscles using just your body weight. Read this
article to learn more about body weight exercises.
Read this article to find out about all the benefits of strengthening
using resistance bands. Similar to the dumbbell weights, you can get more or less resistance
while using bands.
Be sure to fuel up before your workout. Find out what and when to eat