When it comes to training the chest to the maximal muscle mass and strength level, the dumbbell flyes is a very effective, easy and interesting exercise. It can actually be done in fifteen minutes of one training session, as an accompaniment of other exercises that constitute a single workout. This article basically guides you through the dumbbell flyes exercise, with an aim of improving the way in which you perform the exercise.

The dumbbell flyes is easy to do, when you get the general concept. Just like you perform the bench press, the dumbbell flyes are also performed on an incline bench. The angle of inclination determines the level of difficult and can therefore be adjusted to the suitable level or to different levels during the exercise. Also, perform the dumbbell flyes on a bench at different incline angles helps you to vary the degree of emphasis on the different parts of your chest, hitting it from different angles each time. This is ideal in stimulating maximal growth in the entire chest structure.

Begin the exercise by lying flat on the bench, face up. Ensure that the bench’s incline angle has been adjusting to the required angle, at very start, before you take on the weights. Next, hold the two dumbbells on either sides ensuring that the hands are opened outwards and that your elbows not straight but slightly bent inwards. When this is done, it is time to begin the flyes. Lift the weights up gradually, moving them from the ground to rise in an arc-like motion until they are over your chest, outstretched to the front. The arc motion is very important and the more the weights remain far from the chest, at an equal distance a through the lift, the better.

After the weights meet up in the air, in front of your chest, begin the lowering phase gradually. Make sure that the weights don’t force your descent speed. Rather maintain control, don’t be forced down but bring the weights down yourself in a deliberate speed following the same arc-like path you used during the raise. Let the weights drop to the starting position but not touching the floor, hold for a second and start the raise all over again. That is the dumbbell flyes exercise. It should ideally be done to three sets of ten to twelve reps each. After each set, you can adjust the bench’s angle of inclination, just slightly, to increase or decrease the level of difficulty. It is however better to use the same inclination during the beginner days of the workout.

The reason they are called flyes is because they motion of the weights is arc-like, done with hands opened and projected outwards from the torso. Just like if you are flying with wings, you fly with the weights during the dumbbell flyes. It is therefore important that the form is maintained and the rep speed controlled, for there to be gains in muscle mass and strength.

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