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.