Chest Dumbbell Fly

The Chest Flat Dumbbell Fly is a great exercise for targeting the middle and lower portions of the chest muscles. It is similar to the Chest Incline Dumbbell Fly, but the movement is done on a flat bench instead of an incline bench. Here is a step-by-step guide on how to perform the exercise properly:

1- Start by setting a flat bench and lying on it with your feet flat on the floor.

2- Hold a dumbbell in each hand with your palms facing each other and your arms extended above your chest.

3- Slowly lower the dumbbells out to the sides in a wide arc, keeping a slight bend in your elbows.

4- Once you reach the bottom of the movement, your chest should be stretched and your arms should be parallel to the floor.

5- Bring the dumbbells back to the starting position by squeezing your chest muscles and bringing the dumbbells back up to the starting position.

6- Repeat this movement for the desired number of reps and sets, making sure to use proper form throughout the exercise.

It’s important to use a weight that is challenging, but also allows you to maintain proper form throughout the exercise. And always have a spotter when you are doing this exercise.

Additionally, it’s important to keep your shoulders back and down, and avoid arching your lower back. This will help you to maintain proper form and prevent injury.

Also, it’s important to keep your elbows slightly bent throughout the exercise, and avoid locking them out at the top of the movement.

Finally, it’s important to remember to breathe properly during the exercise. Exhale as you press the dumbbells out to the side, and inhale as you bring them back to the starting position.

In summary, the Chest Flat Dumbbell Fly is a great exercise for targeting the middle and lower portions of the chest muscles. Use proper form, challenge yourself with weight, and breathe properly throughout the exercise. It’s similar to the Chest Incline Dumbbell Fly, but the movement is done on a flat bench instead of an incline bench.

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