Flye - Flat Bench Dumbbell Feet Up

Recommendations: 2-3 Sets, 8-12 Reps, 80 Wght

Beginner Chest Strength Dumbbell Flat Bench Push Gym

Purpose: This exercise the action of the pecs pulling across the chest.

Benefits: This exercise works the section of the pecs long the sternum

Using a flat (supine) bench, lie on the bench with your feet in the air and your knees and hips each at 90 degrees. Grab a dumbbell in each hand with the palms facing inward. Your elbows should be slightly bent and the dumbbells should be above your chest almost touching each other. This is your starting position. Slowly lower the dumbbells in an arc until they are out at your sides. Inhale during this movement. Allow your shoulders to stretch out and down as much as possible, ensuring a good range of motion for the exercise. Bring the dumbbells in an arc towards each other above your chest. Your arms should rotate upwards and your shoulders should hunch forward and up. Maintain a constant slight bend in the elbows. When the dumbbells touch, your arms should be pointed straight up, palms towards each other. Exhale during this movement. Repeat for the recommended number of repetitions.

The chest is composed of the Pectoralis Major and the Pectoralis Minor. The Pec Major attaches to the upper arm and pulls the upper arm across the chest. The Pec Minor lies mostly underneath the Pec Major and draws the shoulder blade down and forward.