Bring your arms into a right angle, with your elbow lined up slightly below your shoulder, your wrists neutral, and your knuckles facing the wall behind you. Take a seat on a weight bench, pick up the dumbbells from the floor, and slowly lower yourself onto the bench until you’re lying flat. To perform the chest press, grab two moderately heavy dumbbells and place them in front of you. While it targets all the major muscles of the chest, it also works your shoulders and, when done correctly, even your back - making it a super efficient upper body strengthening exercise. Say you just got finished doing a shoulder press, throw in a chest fly afterwards for another upper-body challenge.The dumbbell chest press is a basic but incredibly popular movement. Work it into a chest or shoulder focused routine: This is a pretty self-explanatory recommendation, but the chest fly is the perfect move to add to your chest or shoulder routine.It will challenge your upper body stability, improve posture, and tone those upper chest muscles too. Add them to your upper body strength day: If you're focusing mainly on arms and shoulders, throw in the chest fly.You will want to give your muscles time to recover, so performing chest flyes two or three times a week is enough. How To Add The Dumbbell Chest Fly To Your Routine This will present an extra core challenge because you'll have to work harder to engage your core in order to not let your torso rotate from side to side with the weights. Alternate your arms: Everything will be exactly the same as a complete lying chest fly, but this time you're going to alternate between lowering one arm at a time.This is great for core strength and balance and will force you to focus on form while trying to remain stable on the ball. Lift your arms over your chest as you would in a regular lying chest fly. Try it using a stability ball: Lie on a stability ball with your shoulder blades on top of the ball and the rest of your body in a table top position (knees over ankles, legs bent at 90 degrees, and feet flat on the floor).This will help you improve your posture even more by challenging and strengthening those posterior muscles on the backside of your body. Hold at the top, squeezing shoulder blades together, then slowly lower back to starting position. While keeping a slight bend in your elbows you will lift dumbbells up and out to your sides until they reach shoulder height. Stand with your feet hip-width apart, hinging at your hips with soft knees and a neutral spine at a 45 degree angle. Do them standing up: Grab two dumbbells, holding one in each hand with palms facing towards each other, arms by your sides.Better overall posture means better form and more efficient runs. Runners also tend to love this move for its posture-improving benefits too. I am currently seven months pregnant and complete this move in all of my upper body strength workouts to keep my posture upright while I gain more weight in my baby bump. Of course, the dumbbell chest fly will target your chest and shoulders, but it can also help improve you posture as it opens up the upper body and helps with scapular retraction (translation: the pulling of one's shoulder blades towards the spine). What Are The Benefits Of A Dumbbell Chest Fly? Reps/sets for best results: I suggest using medium sized dumbbells and doing 10–15 reps three times through. So make sure to take your time, keep your core engaged, bra line pushed into the floor, and don't overarch your lower back.
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