Flat Bench Flies

Bend your knees at 90-degree angles and keep your feet flat on the floor to maintain a neutral spine. Obviously this exercise is a alternative to a flat bench or a dumbbell press.

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Hold a dumbbell in each hand and lie flat on your back on a horizontal bench thats parallel with the ground.

Flat bench flies. Its a fly as we have done before but this one obviously is gonna be with the cables and its gonna to be laying flat. Each targets the pectoralis major the primary chest muscle but the bench press also benefits a number of neighboring muscles that the fly neglects. It wouldve been move ideal to use a bench and get the few inches more stretch.

Slow controlled negative Rep eccentric. Slowly exhale and lift your arms above your chest. Slow on the way out and controlled.

This exercise is meant to stimulate the entire region of the chest and to pump blood into the area. On Vimeo the home for high quality videos and the people who love them. Flat Bench Flies.

How To Do The Dumbbell Flye Pictured. Benchpress 1 inch closer than normal 132lb x 10 220lb x 8 275lb x6 308lb x4x4 sets 275lb x 4 with a pause 220lb x 10. Start with your back flat on an incline bench which is lowered to 30 degrees.

This is gonna be our beginning position. Dumbbell Press with feet up. Slow controlled negative Rep eccentric.

The incline dumbbell fly is a pulling type of movement while the flat bench press is of the pushing type. It wouldve been move ideal to use a bench and get the few inches more stretch. Flat Bench Cable Flies.

Personally I enjoy doing flat bench flyes at the end of my chest workout. Use a flat bench for more range of motion doing lying chest flies. Flat Bench Dumbbell Flyes is a gym work out exercise that targets chest and also involves abs and shoulders and triceps.

Let me show you how this works. Back in out and controlled. 50lb x 8 x 4 sets.

This way I ensure that my chest. Increase the weight if you need to on the 4 sets of 4 only. This is Flat Bench Flies by Lauren Garner.

One tip you always wanna make sure you. Start with your arms at chest level at your sides elbows bent and pointing out. Youre best off including both in your chest workouts.

This is the same exercise as floor flies but the bench allows you a greater range of motion as you arent bound by the floor. The flat bench dumbbell fly is a great isolation exercise for the chest. The bench press and the fly obviously differ in their execution but also in their focus.

Incline dumbbell flye the dumbbell flye uses a flat bench Lie with your head and shoulders supported by the bench and your feet flat on the floor. Flat Bench Cable Flies. Weight x Rep.

Hold 1 dumbbell in each hand. By the 4th week you may move up to 319 or so. That is of much significance because there are different muscles involved in each of.

Flat Bench Dumbbell Fliespdf - Google Drive.

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