All about the Dumbbell Fly
(Chest)
START POSITION: Lie on your Back on a flat bench and grab two 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 the floor for stability with a wider stance to support the motion of the arm movements.
NOTES: Difficulty Rating: 32%
The Dumbbell Fly is a classic, old-school exercise that primarily targets the Chest muscles.
With light weights, the exercise is excellent for stretching the pectoral muscles laterally. It should be used in conjunction with the Bent Arm Pullover to fire up and prepare the Chest for a significant workout. They can also be done with much heavier weights as part of a major chest workout—and it is endorsed by the legend, Arnold Schwarzenegger.
For the Mojoh Method, I keep the weights light and use them to stretch out the chest before a heavier workout. Pause at the bottom of the movement, where you achieve maximum stretch, and squeeze your pecs at the top of the movement. If you have enough time and energy, come back to the Dumbbell Fly later in your Chest session and add more weight. No Pain, no gain! 🙂