Dumbbell Flyes

Chest · Dumbbell · ×2 dumbbells

You hold two: the weight you log is ONE dumbbell's, and volume counts both.

How to do it

Lie back with the dumbbells up and elbows slightly bent; that bend does not change for the whole set. Open in an arc until you feel the chest stretch, without letting the elbows drop below bench level. Close as if hugging a huge barrel. The movement comes from the shoulder, not the elbow. Moderate weight: this is not about load, it is about stretch under tension. Go deeper than your shoulder allows and what you stretch is the joint capsule, not the chest.

Variants

The drawing shows one way of doing it, and the technique above describes that one. Almost every exercise has variants — standing or seated, the grip, the bench angle — and is still the same exercise: if you do it another way, write it in the exercise note and you will have it every time you train it.

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