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Bench Flys. Learn tips and techniques for working out the chest, back, shoulders, and arms in this weightlift. The bench press beat flys in terms of average muscle activation for all target muscle groups, including the pecs:
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The bench press trains your muscles' ability to push weight; The advantage that the bench press has over the chest dumbbell fly is that is uses multiple large muscle groups making the exercise a true muscle mass builder. Set an adjustable bench so that it is at a 45 degree angle.
With your feet flat on the ground, hinge at the waist to lean forward slightly, and bring your dumbbells behind your calves, palms facing each other. Dumbbell flys, performed on the flat bench, is one of the most effective chest exercises that can be done alongside other common workouts, including pushups and presses. The fly trains your ability to adduct, or bring the shoulders and chest toward the center of the body. Follow the pin link for full instructions for how to perform this exercise correctly and visit workoutlabs.com for more exercises, workouts, training plans and more simple fitness resources!
