Exercise The Right Way - The Flat Dumbbell Fly

Other articles in this series looked at a number of exercises, mainly from the perspective of developing a comprehensive muscle building program. Sometimes we take things for granted, especially when it comes to performing the basic exercises that constitute the core of most bodybuilders' training regimes.

It is useful, therefore, to describe in detail the processes involved in actually doing these exercises. This will help beginners to start out using the correct techniques before moving on to potentially more dangerous heavy weights. If it also helps more experienced lifters to redress some of the little faults that have almost imperceptibly crept in over the years, all the better.

In this article we'll take a close look at the flat dumbbell fly.

MUSCLES TARGETED: pectoralis major

STARTING POSITION

Grasp two dumbbells using a closed grip.
Assume a supine position on a bench.
Press the dumbbells to an extended elbow, parallel arm position above the chest.
Rotate the dumbbells to a neutral grip.
Slightly flex the elbows and point them out to the sides.
This is the starting point for all repetitions.

DOWNWARD MOVEMENT

Allow the dumbbells to lower in a wide arc until they are level with the shoulders or chest.
Keep the dumbbell bars parallel to each other as the elbows move downward.
Keep the wrists rigid and the elbows held in a slightly flexed position.
Keep the dumbbells in line with the elbows and shoulders.

UPWARD MOVEMENT

Pull the dumbbells up toward each other in a wide arc back to the starting position.
Keep the wrists rigid and the elbows held in a slightly flexed position.
Keep the dumbbells in line with the elbows and shoulders.
Repeat or finish set.

Richard Mitchell is the creator of the bodybuildingadvisor.com website that provides guidance and information to athletes at all levels of bodybuilding experience. Go to Bodybuilding Exercises to learn more about the issues covered in this article.

---

How To Get Incredible Gains If You Aren?t Getting Them Already... And... How To Get Them Fast!

The key to rapid muscle growth, is to perform all... Read More

One Simple Movement Can Double the Effectiveness of Pulldowns

The Pulldown is an excellent exercise for working the Latissimus... Read More

The Role Of Repetitions In Your Muscle Building Program

Repetitions are the basic building blocks of any strength or... Read More

3 Biggest Benefits of Strength Training

Strength training is exercise that uses resistance to strengthen and... Read More

Increase Your Training Intensity - Forced Repetitions

You can only build muscle tissue if you can generate... Read More

15 Quick Body Toning Tips

Tip 1 - Tummy Toner - In addition to your... Read More

The Health Risks Associated With The Use Of Anabolic Steroids

Anabolic steroids are classed as illegal drugs and are banned... Read More

Muscle and Fitness -- The First Key To Achieving Your Goals

Lets discuss what I term as Muscle and Fitness --... Read More

Muscle Growth with Post-Workout Nutrition

If you design your nutrition plans to maximize muscle growth,... Read More

How to Gain Weight and Build More Muscle Mass

In the health, fitness, and nutrition world, achieving optimal or... Read More

Get Rid of Cellulite, Once and For All!

Get Fit At Home With Ailsa : Get Rid of... Read More

Exercise The Right Way - The Biceps Curl

Other articles in this series looked at a number of... Read More

Why You Must Use The Right Dumbbells For Your Workout

A dumbbell exercise program is effective with the right equipment... Read More

Ab Sculpting Exercise - One Of The Most Productive Exercises For Your Abs That Is Hardly Ever Used

Before I talk about one of the most productive and... Read More

Bodybuilding Benefits - The Price for Confidence!

Success came to me at an early age. However, it... Read More

Know Your Muscle Building Exercises - The Legs

Every bodybuilder and weight trainer will have his or her... Read More

Strength Training Strategies that Actually Work

Over the years there has been a surge of different... Read More

Tendonitis and the Effects on Your Routine

What turns out to be a small, yet annoying pain... Read More

The Skinny on Muscle Imbalances - Restoring Order As A Means Of Eliminating Back Pain

There are many causes of back pain. Injury, illness, herniated... Read More

Most Amazing (and Ridiculously Simple) Trick For Stiff-Legged Deadlifts You Will Ever Read In Your L

The stiff-legged deadlift is one of the best exercises you... Read More

The Secret to Legs with Size, Strength, and Endurance

There are countless leg workouts in magazines and books that... Read More

Increase Your Training Intensity - Negative Repetitions

You can only build muscle tissue if you can generate... Read More

The Role Of L-Glutamine In Building Muscle

L-glutamine remains the supplement of choice for many bodybuilders. It... Read More

Maximum Muscle Development with Chaos Training

Chaos is the scientific study of orderly disorder. It offers... Read More

The Importance Of Sets In Your Muscle Building Program

In an earlier article we looked at how repetitions contribute... Read More

Exercise The Right Way - The Wrist Extension

Other articles in this series looked at a number of... Read More

Hair Removal Tips For Bodybuilders

One of the most time consuming and frustrating parts of... Read More

Protein or Carbohydrates?

This has got to be the biggest controversy in modern... Read More

How To Avoid Injury From Poor Exercise Performance!

Another key secret is your exercise form. Perfect form is... Read More

Exercise The Right Way - The Seated Calf Raise

Other articles in this series looked at a number of... Read More

Muscle Building Workouts and Tips: Dos and Donts

Packing on Muscle mass involves a lot of dedication and... Read More

Why You Do Not have Killer Abs or that 6 Pack Abdominal Muscle

Ask any woman what is the most attractive part of... Read More

Lifting for the Love of It!

Over the last couple of years I have taken a... Read More