Dumbbell flys are some of the best exercises out there for building your chest. However, many people don't know the proper way to do this and their workout suffers because of it. Follow the techniques and advice in this video to start building killer pecs.
How do you get a massive chest? Most bodybuilders say "do lots of heavy bench press" - I disagree. There are two types of chest exercises, pushing exercisees (like bench press and pushups) and squeezing exercises (like pec deck and dumbbell flys). You need to do both to maximize your chest development. For me personally, the squeezing chest exercises have given me much better mass and strength gains than the pushing type exerciess. The king of the squeezing exercises is the dumbbell fly and its easy to do at home with just a used set of dumbbells. Heres how you do it.: lay on floor together) knees up, abs flexed (lower back support) shoulder back, shoulder blades together arms perpendicular to sides elbows slightly bent go sloooooly up and slooooowly down flex you chest at top of rep Warning straight armed is much more difficlut than elbows bent because of leverage. Decrease your weight till you can do these with your arms almost straight. Many times you will see people doing WAY more than they should and they do them like this (demo). No, use less weight. Why? Because then you can spot yourself. At about rep 6 when you cant do another straight armed one, bend your elbows slightly. This increases your leverage and makes it easier on your pecs, now you can do 2 or 3 more. When you cant do any more reps, bend your elbows a bit more. This way, you can do forced reps safely. The reason I do this on the floor is for safety, please see this video for more info.