Keeping Fit is A Daily Battle

Dumbbell Fly develops the chest pectoral muscles. This exercise also works your shoulder adductors, from your chest to inner arm, and flexors, across the front of your shoulders.

Proper Form:

1. Lie on your back on a bench with your legs parted and your feet firmly on the floor. Hold two dumbbells above you, your palms facing each other.

The dumbbells should nearly touch each other above your chest. Your back should be straight and firm against the bench. Don’t lock your elbows.

2. Slowly lower the dumbbells out and away from each other in a semicircular motion to chest level. Keep your wrists locked, your elbows bent at roughly 90 degrees. Hold for a second, then slowly raise the dumbbells to the starting position.

It always helps to see in a video for better grasp of the instructions. Bodybuilder Frank Sepe demonstrates below on a workout video the proper form of doing dumbbell fly.

Dumbbell Fly Variation Tip: Try the Open-hand Fly. As you lower the weight, open your hands so the weights are balanced in your palms. Opening your hands places more emphasis on your inner chest muscles, with less emphasis on the anterior deltoid.

Bench Press is a classic workout to develop a well-defined chest. It also works your deltoids and triceps. For safety, it is best to have a spotter or a training partner to help you with the weights.

Developing a muscled chest requires that you also build up your triceps and front deltoids. The three work as a unit.

You can build up your chest muscles by doing chest presses on an incline bench, a flat bench, or a decline bench. These angles will target your upper, middle, and lower pectoral muscles, respectively.

Bodybuilder Frank Sepe demonstrates on workout video how to properly do the Flat Bench Press.

Dumbbell Bench Press Instructions and Tips:

1. Lie flat on a weight bench with a dumbbell in each hand, your arms fully extended and perpendicular to the floor. The ends of the dumbbells should almost touch. Your feet should be flat on the floor and your palms should face your feet.

2. Slowly bend your elbows and lower your arms straight down until the weights are just above the sides of your chest.

Your elbows should be no lower than your ears. Pause for a second, then slowly raise your arms back up again. Keep the weights under control: Don’t arch your back or let the dumbbells bounce.