Dumbbell Flyes

Lie flat on a narrow bench supporting your head and back with your feet 
on the ground (if the bench is low) or on the end of the bench. Hold the 
dumbbells vertically over your chest, keeping them slightly apart, with your 
palms facing each other and your elbows semi-flexed. Inhale deeply while 
you lower the weights to the level of the chest (depending on your flexibility) 
without changing the position of your elbows. Raise the dumbbells vertically 
and inward but without letting them touch. Breathe out at the end of the 
movement. Keep your elbows away from your body as if you were hugging 
someone.

Comments
In theory, this exercise helps the expansion of the chest, especially in young athletes who are still growing. The gains 
are less for older people, although there is evidence that dumbbell flyes may elongate the intercostal cartilage (see 
Ex. 5, Back Group). In reality, it is almost identical to the dumbbell press (Ex. 4), at least with regards to the pectoral 
muscle. The pectoralis major is inserted in the humerus, which moves in the same manner in both the press and 
flyes. The difference in the feeling experienced when you do this exercise is due to the more distant point at which 
power is applied in bodily leverage (in technical terms, the “power moment” is stronger). Surprisingly, this error is 
still frequent among trainers and can be found in books, journals, and bodybuilding courses. The only real difference 
is that the exercise works out the pectoral muscle more strictly, as the triceps is not involved. 
Common mistakes: flexing the elbows, which turns the exercise 
into a press (this is not harmful, but you are no longer doing flyes); excessive weight load, which risks damaging the joints; shifting the 
strain onto the deltoid muscles; incorrect breathing.