BENEFITS: Chest

START POSITION: Lie on your Back on a bench and grab 2 dumbbells. Raise them above your Shoulders with a very slight bend in the elbows. Support your head with the bench so you are looking directly upwards. Feet flat on floor for stability with a wider stance to support the motion of the arm movements.

NOTES: Difficulty Rating: 32%

Dumbbell Flys are a classic old-school exercise which mostly work the Chest muscles.

With light weights they are great for stretching the pectoral muscles laterally and should be used in conjunction with the Bent Arm Pullover to fire up and prepare the Chest for a major workout.

The exercise can also be done with much heavier weights as part of a major chest workout – and they are endorsed by the legend – Arnold Schwarzenegger!

For the MOJOH METHOD I keep them light and use them to stretch out the chest prior to a heavier workout.

Pause at the bottom of the movement which is where you get maximum stretch, and squeeze the pecs at the top of the movement.

I fyou have enough time and energy you can come back to the Dumbbell Fly later in your Chest session and pile on some more weight. No Pain, no gain! 🙂