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Muscles worked: Pectoralis major, anterior and lateral deltoids, triceps, abdominals, and legs. Done properly, you are helping to protect your shoulder, especially your rotator cuff. This makes the chest do more work without compromising shoulder health. No bench required. Maintain your slightly flexed elbows, neutral wrist position and contact of your head, shoulder, butt and feet with the bench and floor/riser. 1. Standing Chest Press x 12 Keep the dumbbells parallel with each other during the movement. This is one of the best flye variations you can do for pecs. Related: The Very Best Way to Build Your Chest Related: Master the Dip for a Big Chest Grab a dumbbell in each hand, and lie faceup on the floor with knees bent and feet firmly planted. This workout is split into 3 supersets. Rest 30-90 seconds between sets and 1-2 minutes between exercises. From a lying position on a flat bench, hold the dumbbells over your chest with your arms fully extended. Dumbbell T Push Up x 12 alternating; Standing Upward Chest Fly x 15; Rest for 45 seconds and repeat x 3. Upper-Body Exercise #2: Floor Press. Stand with your feet shoulder-width apart, your arms out to the sides and hold a dumbbell in each hand. Strengthens Arms. A fly or flye is a strength training exercise in which the hand and arm move through an arc while the elbow is kept at a constant angle. The dumbbell fly is a traditional bodybuilding exercise used for isolating the chest muscles, promoting growth in the pecs thereby helping you to build an aesthetic physique. The chest muscles are your primary worker during chest fly. SUPERSET 2. Primary muscles: Chest Secondary muscles: Shoulders, arms Equipment: Dumbbells Exercise for the opposite muscles: Dumbbell bent over row STANDING CHEST FLY INSTRUCTIONS. With this floor version, the triceps should touch the floor but not the dumbbells. While allowing a slight … 10. What Muscles Does the Dumbbell Chest Fly Work? Using the floor helps remove potential strain on your shoulder joints. What Muscle Does a Dumbbell Fly Work?. The dumbbell fly is a weight training exercise that recruits a number of muscles in the upper body. 1. Do three to five sets of the following exercises, doing as many reps as it takes to fatigue your chest muscles. Pectoralis major: the twin, fan-shaped muscles on the front of your rib cage are the prime movers in this exercise.They work to draw your arms from the abducted (wide open) position toward the midline of your chest. It can be added as a finishing exercise in your chest workout routine after performing compound movements like … SUPERSET 1. A heavy—or not so heavy—floor press can force you to generate just as much full-body tension as the bench press. Step 4 The chest fly is a move that has benefits for the inner part of the shoulder as well. 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