Dumbbell Flyes
Dumbbell Flyes
Targeted Muscle Groups
Primary Muscles:
- Pectorals (Chest):
Secondary Muscles:
- Deltoids (Shoulders):
- Triceps (Back of the Arms):
- Biceps (Front of the Arms):
Equipment Needed
- Dumbbells:
- Flat Bench:
Step-by-Step Guide: How to Do Dumbbell Flyes
Step 1: Setup
- Choose Your Weights:
- Position the Bench:
Step 2: Starting Position
- Lie Back:
- Arm Position:
Step 3: Execution
- Lower the Weights:
- Return to Start:
Step 4: Complete Repetitions
- Perform Reps:
Recommended Reps and Sets
- Beginners:
- Intermediate:
- Advanced:
Pro Tips for Success
- Control the Movement:
- Focus on Form:
- Breathe Properly:
- Mind-Muscle Connection:
Common Mistakes to Avoid
- Using Too Much Weight:
- Overextending:
- Incorrect Elbow Position:
- Lack of Control: