Chest Flyes
*Check with Your Physician Before Beginning Any Exercise Program!
How to Do It
Lie supine on bench, step or floor. Using dumbbells, pull abs in tight and flatten lower back to the bench. Start with weights directly over chest, palms facing each other, elbows bent. Slowly lower weights out to sides, stopping at shoulder level and keeping elbows bent, then bring weights back up over chest. Repeat for 1 to 3 sets of 12-16 repetitions, with a 20-30 second rest between sets. For muscle mass/strength, perform 3 or more sets of 6-8 reps, with one minute of rest between sets. Use enough weight/resistance that you can ONLY complete the desired number of repetitions. If you are lifting heavy, use a spotter!
This exercise works the chest, arms and shoulders.
Tip:
*This exercise puts stress on the shoulders, so be sure to stop when your arms are at shoulder level. You will need to use lighter weights for this exercise than when performing a chest or bench press!
