Video: How to Do a Flat Bench or Dumbbell Fly

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Fly exercises work out the chest, whether you do them on a flat bench or with dumbbells. Learn how to strengthen the chest and pectorals with this free workout video.

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Video Transcript

Hello I am Kyle Brayer and the next in-home chest work out will be the dumbbell fly. This can again be performed on the ground or on a stability ball and in this case we are using an adjustable bench for home use. Carrie is going to choose a dumbbell. She is going to do about 15 repetitions to start with and then you can adjust it from there so bring the weight up to your chest and then lay back using your abs and your lower back to bring it back nice and slow. She will make a circle with her arms so she can push the weight up, pushing her knuckles together so she has a bend in her elbows and then all she is going to do is open up the circle and bring the weights down until they are about in line with her chest so this will be the neutral position so she comes down and then back up. And down and back up. She is exhaling on the way up and inhaling on the way down. Exhaling and inhaling and this really works the outside of the chest so the flies work the outside portion of the chest and the flat because you are laying on a flat bench. So she exhales on the way up and inhales on the way up. Now she is going to bring the weight down on her chest and then she is going to come up using her abdominals. Perfect and that is a flat bench fly.

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How to Do a Flat Bench or Dumbbell Fly

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