The chest or pectoral fly works the pectoral muscles, and it also involves the biceps and deltoid muscles to a lesser extent.
Dumbbell Flies Technique & Execution
Lie on a flat bench holding a dumbbell in each hand extended above you at arm's length - palms facing each other
Lower the weight down to your two sides in a wide arc motion
Go as far as you can feeling the stretch in the pectorals
Bring the weight back up to starting position in the same arc motion (do not press them back up)
Incline Dumbbell Flies
The chest or pectoral fly works the pectoral muscles, and it also involves the biceps and deltoid muscles to a lesser extent. You can perform the incline dumbbell fly as a variation to the flat dumbbell fly exercise.
Incline Dumbbell Fly Technique & Execution
Lie on an incline bench holding a dumbbell in each hand extended above you at arm's length - palms facing each other
Lower the weight down to your two sides in a wide arc motion
Go as far as you can feeling the stretch in the pectorals
Bring the weight back up to starting position in the same arc motion (do not press them back up)
Straight Arm Dumbbell Pull Over
The main target of this exercise is the pectoral muscles, but other muscles are also involved during the movement including the lats, triceps, and serratus muscles.
Dumbbell Pullover Technique & Execution
Lie across a flat bench with only your upper back resting on the bench
Keep your feet flat on the floor to stabilize yourself
Grasp a dumbbell with both hands, and extend it directly above you at arm's length
Keeping your arms straight, lower the dumbbell slowly down behind you in a wide arc motion
Go as far as possible, then bring the weight back up in the same arc motion to the starting position
Variation - Barbell Pullover: This exercise can also be performed using a barbell in the exact same way, except a barbell is used instead of a dumbbell.
