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Lying Dumbbell Chest Fly

Lying dumbbell chest fly

This exercise increases chest volume and develops strength and flexibility of the chest muscles.


Lie down on a bench.

Lift the dumbbells to the starting position with your arms straight.

Slightly bend your elbows.

As you inhale, lower your arms out at both sides until your elbows get one level with your shoulders.

Hold the top position for 1-2 seconds, and then, as you inhale, lift your arms back to your starting position.

Typical mistakes and tips

Do not practice this exercise with straight arms. Heavy weights can cause pain in your elbow joints.

Choose a right weight to work the full range of movement properly.

Exercise type: weight
Muscle groups: chest, shoulders, back