SportsMedicine of Atlanta

CARING FOR ATHLETES

Exercise Of The Month:  Dumbbell Flyes

Dumbbell Flyes are exercises that are performed to selectively exercise the pectoralis major muscles. The pectoralis name derived from the Latin word “pectus” meaning breastbone and chest. The pectoralis has an extensive origin at the collarbone and sternum. The insertion of the pectoralis is on the proximal end of the arm. Because of its wide origin and convergence of its fibers toward the arm, the muscle takes the shape of a fan.

The pectoralis muscle is a popular muscle for exercise. When exercised and developed the pectoralis cosmetically provides us with an attractive appearance, as well as provides good upper arm strength and function. To develop the pectoralis muscles, dumbbell flyes are the exercise of choice. Dumbbell flyes are easy to perform at home using the following guidelines:

1. Lie face-up on a narrow exercise bench with feet flat on the floor or on the end of the bench. Head, spine, and buttocks should rest flat on the bench.

2. H old a homemade weight or dumbbell in each hand with arms fully extended out of each side, level with, or slightly below the shoulders.

3. Keep your elbows straight and slowly raise the dumbbells until they are directly over the chest, touching one weight to another.

4. Inhale during the lift, and exhale as the lift is completed. Inhale again, and slowly exhale as you lower the dumbbells to the starting position.

5. Do not use heavy weights for this exercise, as this causes the muscles to pull at an angle, instead of in a straight line. Gradually work up to three sets of 10 to 15 repetitions three times a week.