How to: Power Fly
Primary Muscles Used:Chest, Pecs
Exercise Families:Transverse Flexion
- 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.
- Inhale. Lower the dumbbells outwards and downwards, at the same time bend your elbows and continue to lower until the dumbbells are in line with your chest.
- Exhale. Using the muscles in your chest and arms, push the dumbbells upwards and inwards and at the same time extend your elbows to return to the starting position. Repeat for the specified number of repetitions.
Alternative Exercises for Dumbbells
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