![Recommend [Sportizeme_deleted]](http://s3.amazonaws.com/arkayne-media/img/badge/logo-recommend-badge-medium.png){kind=icon}
Haz clic aquí para leer este articulo en español 
Find out here everything about Dumbbell fly on flat bench.
If you want to learn more about chest exercises similar as Dumbbell fly on flat bench please visit TIPS section in www.sportize.me just by clicking HERE.
In this article we are going to show you how to make Dumbbell fly on flat bench:
Summarized explanation
Lying face up on a bench, holding dumbbells up with stretched arms. Lower DB backwards and move arms on the horizontal making a circle to your hips.
Step by step
1-Lying face up on a flat bench holding two DBs.
2-Place them with arms stretched to the vertical and palms facing front (pronation).
3-Lower arms together to your back to head level
4-Separate them and take them to the horizontal making a semicircle to you hips.
5-Raise both arms to the vertical position and twist hands to prone position again.
| Must Do movement in a controlled manner |
Don´t Lower dumbbells beneath the bench level |
Tips If shoulders bother you, do the motion without weight first, and then with only a little weight.This is a very technical exercise. |
Extended Explanation
Lie face up on a flat bench and hold two dumbbells. Place extended arms to the vertical with palms of hands facing front (pronation). Lower with arms together backwards and when dumbbells are at head level, separate and take them to the horizontal (making a semicircle) to your hips. In this position and in a fluid movement, raise both arms to the vertical (palms will be facing back) twist hands to return to the prone position. This is a repetition.
Basic Muscles Explanation
In dumbbells flys the muscles involved are the pectoralis major in the first place of importance, and the anterior deltoids that acts as a secondary muscle. The pectoralis major is a great muscle that cover the whole chest. It originates from the frontal margin or edge of the clavicle and runs down the sternum. We must emphasize the fact that in this type of exercises there is a noticeable increment of the anterior margin or edge of the pectoralis major.
Muscles & Joint Actions
Arms twists around the body make weight move in a circular motion activating the major pectoral in all its parts. This is a complete exercise, but could cause injury to the shoulder joints.
Sport Uses
Flys are used in fitness to develope the chest and are important in all the actions that involve twisting and moving the arms forward, as in boxing or swimming. This type of movement is also important in raquet sports, and in baseball when pitching with one hand.
If you found this article interesting or we could help you right now, we`ll recommend you to register FOR FREE in www.sportize.me and access to FREE customized training plan & FREE fitness & healthy lifestyle & diet information just by clicking HERE
Be our friend in Facebook just by clicking HERE.
Subscribe to Sportize.me’s channel at Youtube by clicking NOW.
