To negate this risk factor, skip the flat bench and do your chest flies on the floor. Learn how to do flat bench dumbbell flies. You may include flat chest flyes into your workout without truly understanding how they benefit your body. There���s a fine line between good form, poor form and a potential injury when it comes to performing dumbbell flies, as strict form is near impossible to maintain with heavy weight, often resulting in shoulder and rotator cuff related issues. ... Overstretching during this part of the movement could injure your shoulders and reduces the amount of work the pec muscles do. Nicole L. Campbell: To do a reverse fly with dumbbells, sit with your knees bent and hold a dumbbell ��� As with bench press variations, inclines will target more of the upper pec. Cancel Unsubscribe. The table below proves that both incline bench presses and flat bench chest presses work an array of chest muscles. Dumbbell Fly���s work the Pectoralis Major and Pectoralis Minor (The Main Chest Muscles). All that risk of hyperextension in a dumbbell fly is because there is nothing to support your arms in case the weight becomes overwhelming or you experience muscle failure. And that���s where dumbbell flyes come in. 2,500+ expert-created single workouts 3,500+ how-to ��� Chest Flies Without a Flat Bench. Triceps brachii yes yes. When using a cable machine, the hands and arms move through the same anatomical plane as the dumbbell version. Flies can be performed using any weight that can be held in the hand. Equipment. Pectoralis major yes yes. What Muscles Do Dumbbell Fly���s Work? The simplest equipment to use is a dumbbell, though the exercise can also be performed using a cable machine.Flies can be performed supine, sitting or standing upright. Overview The dumbbell Flyes is great isolation movement for the chest muscles. That is of much significance, because there are different muscles involved in each of these types of motions. Dumbbell flies, regardless of whether they���re being performed on a flat, incline or decline bench target the outer portion of the chest. 1. Muscles worked: Pectoralis major, anterior and lateral deltoids, and triceps. When designing a chest workout, realize that flat bench flyes may.What Muscles Does the Dumbbell Chest Fly Work? That���s why the dumbbell flyes is an essential exercise which we could use to pre-exhaust the chest in the beginning ��� Anterior deltoid yes yes. Dumbbell flat bench press. They are often over looked for the more popular bench press exercise. Flat Bench Dumbbell Flyes Body by Pauline. Subscribe Subscribed Unsubscribe 7.55K. 5. In the battle between chest presses vs. chest flys, both have multiple benefits. This fitness how-to video tutorial demonstrates how to strengthen your muscles with dumbbell flys on a flat bench. During a reverse fly, you work the rhomboid muscles in your upper back and shoulder region. Dumbbell Incline Fly, Flat Fly, and Shoulder Safety. Behind position. But after hammering out sets on the flat, incline and decline bench, you���re still missing the cherry on top of the iron sundae. Incline dumbbell flyes hit the upper and outer bands of the pecs, the delts, the traps and the triceps. Using dumbbells in a fly exercise, you also work stabilizer muscles in the forearms. Seal your arms, hold, and come down slowly. Dumbbell fly���s are an Upper body exercise that can build strength, size and flexibility. If you���re going to compare the dumbbell incline fly and flat flies, the obvious first thing to mention is pec involvement. Pictured: Incline dumbbell flye, the dumbbell flye uses a flat bench. All you need for this exercise is a flat bench and 2 dumbbells. To put the barbell bench press against the dumbbell or smith machine bench press was too similar an article to what my colleague Colin has already covered (a very worthy article to read if you want to know which of the three possibilities will suit your muscle-building needs best), so it made sense to me to instead post the bench press vs the dumbbell fly. Dumbbell Flyes (Chest) - Exercise Guide Muscles worked: Chest Equipment needed: Dumbbell, Flat Bench Instructions Sit on a flat bench with a dumbbell in each hand placed atop your thighs. The move, done with dumbbells on a flat bench, primarily targets the pectoralis major ��� the main chest muscle. Loading ... Flat Bench Flies ��� ... Unsubscribe from Body by Pauline? Dumbbell Fly���s. Hold the dumbbells with a neutral (palms facing each other) grip. The incline dumbbell fly is a pulling type of movement, while the flat bench press is of the pushing type. All the movements type ������Flyes������ are working primarily on the chest muscles unlike the movement���s type ������Press������ in which we have triceps involvement. Two of the most common chest exercises are the bench press and dumbbell fly. Muscle Incline chest press Flat bench chest press. Strong upper back muscles help balance your shoulder strength and help protect your shoulder from injury. After blasting your pecs with the different variations of presses, getting a deep stretch with a flye movement is the perfect finisher and will really get the blood rushing into the muscles. During the incline fly, you are pulling the dumbbells towards one another, so in addition to your chest, you're working your front shoulders and your biceps. Flat bench dumbbell flys are an essential part of lifting weights and strength training. Muscles Worked ��� Dumbbell Flye The dumbbell flye is an isolation movement that can be done to increase pectoral muscle mass. 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