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How to Do a Flat Dumbbell Fly

Learn how to do a flat dumbbell fly from certified personal trainer Max Tapper in this home chest workout for men video from Howcast.


Hi guys, It's Max Tapper again with Howcast. Today, I am going to show you how to do a flat dumbbell fly. Now, obviously a fly is working our chest muscles without having to use our triceps for pushing. We are just pulling into the midline of our body from out to the side. Great way to work our chest muscles. Now, I'm going to show you how we do this.

This is going to be our starting position. We are going to slide back, drop down. We're going to have our chest up and shoulder blades pinched back onto the bench. We are going to allow our arms to go slowly out to the side, nice and controlled, and back in, stopping right over our shoulders, and never to the midline. Right over our shoulders. Out to the side, and back in. Now, you can see when you are in a fly, when you are here, it's going to be very difficult to lift if it's a very heavy weight. You are probably going to do more stress on your shoulder than good, so keep the weight a little lighter in a fly.

It's going to be more beneficial. Slow back in, on the way out. One thing you want to think about is never having your shoulders come forward when you go into your press. So, it's never going to look like this. It will always look like this. Shoulders stay flat. And that is the way to do a flat dumbbell fly.

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