CHEST & BICEPS SINGLE-SETS

A great entry-level workout involving 6 moves that target your chest and biceps using different angles to ensure you hit as many muscle fibers as possible to promote growth.

DUMBBELL FLY

The Dumbbell Fly (aka Dumbbell Flye) is an isolation exercise that strengthens your chest. Since a relatively light weight is used it is an ideal exercise to use either before the Bench Press to pre-exhaust your chest or after the Bench Press to post exhaust your chest.

Skill Level: Beginner

Training: Strength

Type: Isolation

Force: Push

Equipment: Dumbbells, Bench

1° Muscles: Pectorals

2° Muscles: Deltoids

SET-UP

Sit on the end of a flat bench holding the dumbbells, one resting on each thigh, with a neutral overhand grip (palms facing each other).
Using your thighs to help get the dumbbells up, lay back on the bench, extending your arms vertically so that the dumbbells are held above your chest using a neutral grip - keep a slight bend in your arms at the elbow to prevent stress at the biceps tendon, and do not let the dumbbells touch.
Keep your feet planted on the floor.

EXECUTION

Keeping a slight bend in your arms and squeezing your chest muscles, inhale as you slowly lower the dumbbells out to your sides in a semi-circle until your arms are parallel to the floor and the dumbbells are at chest height - ensure that you only rotate at the shoulders.
In a controlled motion and still keeping a slight bend in your arms, squeeze your chest muscles as you exhale and raise your arms back to the start position in the same arc of motion used to lower the dumbbells.
Avoid pausing at the top of the lift or allowing the dumbbells to touch each other before proceeding to the next rep.
Repeat for the prescribed number of reps and sets.

Keep a slight bend in your arms at the elbows throughout the entire range of motion to reduce the stress placed on your biceps tendon.
Perform this exercise slowly, focusing on the stretch and contraction of the chest muscles.
Use the full range of motion by lowering the dumbbells until your arms are parallel to the floor or as far as comfortably possible.
Always use a wide semi-circle motion.