Dumbbell Workouts

Dumbbell Flyes:

Flat Dumbbell Flyes

Flat Dumbbell Flyes

  • Start with the weights held over your chest with your palms facing each other.

  • Lower the weights out to the sides in a wide arc, bending the elbows slightly as you do so. Lower them until you can feel the stretch in the pectorals and then return to the starting position flexing the pectorals right at the end to ensure your working them as hard as possible.

  • Make sure your palms are always facing each other and that you bend your elbows during the movement. If you don't it puts a lot of stress on the elbow joints

  • Remember to concentrate on your pecs throughout the set and try squeezing them in the positive rep to feel the isolation.

  • If you can't help it, than that is a clear sign that you need to lower the weight.

Incline Dumbbell Flyes

This exercise builds strength and mass in the entire pectoral muscles but puts more stress on the upper pectoral area as well as working the front deltoid.

Incline Dumbbell Flys

  • The form is the same as for the flat, except now you're on a inclined bench.

  • Make sure that when doing the movement that your arms don't drift forward, taking the emphasis off your upper chest and putting it more on your shoulders.

Peck Deck Machine :

Peck Deck Machine is equivalent to the flat dumbbell flys, except because you're using a machine you aren't working the stabilizer muscles, but because it's a machine you don't have to watch your form as much.

Peck Deck Machine

  • Make sure that the machine is set up properly for you before you use it.

  • Your elbows should be facing forward with your upper arms parallel to the floor.

  • If you've never done it before, try using low weights (15-20 reps) to get the feel of it.