Dumbbell Flies at Home

Video Transcript

"The second exercise I'll demonstrate is called dumbbell flies. You want to grab dumbbells that are heavy enough, yet light enough where you can do the exercise, yet heavy enough where you feel challenged to a certain extent. Now we're going to do reps of 12. So you want to make the weight heavy enough where by the twelfth one, the twelfth rep you can barely complete it. You may not even be able to complete the twelfth rep. So that's how you know when your weights are big enough and its really difficult for women to bulk up using dumbbells especially the sizes that we're using, so don't worry about bulking up when you do these exercises. I'll demonstrate two ways of doing the chest flies. One is going to by lying and one will be standing. So here's a demonstration of the lying down dumbbell flies. So you're going to lie flat on your mat and grab your dumbbells on both sides. You're going to have your hands in a position where they're almost upright lying down on the ground and your hands and arms are almost like a football goal. So we're going to lift up the dumbbells and just squeeze it and bring it away. You want to have the dumbbells come across your chest. You really want to engage the chest muscles, the pectoralis major, when you're doing this. Think about that muscle and you'll use that muscle. So once you do twelve reps, you're good and you should barely be able to complete that twelfth rep. Now I'll demonstrate it standing up."