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exercises

Alternating Chest Fly

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How to: Alternating Chest Fly

Primary Muscles Used:Chest, Pecs

Exercise Families:Transverse Flexion

Equipment:Dumbbell(s), Bench

Trainer:Kelsey Wells

  1. Holding one dumbbell in each hand with a neutral grip (palms facing inwards), lie down on a bench and plant your feet on the floor on either side of the bench or on the bench itself — whichever is most comfortable. Extend your elbows to hold the dumbbells together directly in front of your chest. This is your starting position.
  2. Inhale. While keeping your left arm fixed, lower the right dumbbell outward and downward until it is in line with your chest, maintaining a slight bend in your elbow.
  3. Exhale. Using the muscles in your chest, push the dumbbell upward and inward to return to the starting position.
  4. Inhale. While keeping your right arm fixed, lower the left dumbbell outward and downward until it is in line with your chest, maintaining a slight bend in your elbow.
  5. Exhale. Using the muscles in your chest, push the dumbbell upward and inward to return to the starting position. Continue alternating between right and left for the specified number of repetitions.

Alternative Exercises for Dumbbells

* Results may vary. Strict adherence to the nutrition and exercise guide are required for best results.

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