During a reverse fly, you work the rhomboid muscles in your upper back and shoulder region. The dumbbell fly is often thought of as a classic bodybuilding movement as the goal of the exercise is to isolate the chest for aesthetic purposes. Personally, I enjoy doing flat bench flyes at the end of my chest workout.

Later, you’ll also find an example workout that you can try which contains some of these exercises. Many lifters utilize the bent over dumbbell reverse fly to target the rear delts, an often lagging muscle for many lifters alike. When it comes to chest exercises, the flat fly may not be the best exercise to target the pectoralis major. Reverse dumbbell flyes, also known as posterior deltoid raises, develop several key muscles areas. Because of this – and the fact that externally rotating the arms makes them contract more strongly – the rear delts get hit harder and more effectively through the entire set. This way, I ensure that my chest is entirely exhausted before I … You can vary the arm position with the dumbbell fly, thereby working the area in slightly different ways. Dumbbell flys, performed on the flat bench, is one of the most effective chest exercises that can be done alongside other common workouts, including pushups and presses.

Switching to a reverse grip on flyes can negate these problems since its makes variability in start and finish points much smaller. Starting Position: Adjust a bench so that the incline is 30 to 45 degrees — higher inclines bring more of the front … Read on to learn about these effective pectoral exercises that you can do with dumbbells. Muscles Worked: The pectoralis major is the primary muscle in action during flyes, while the triceps are relegated to a stabilizer role. Big, brawny and powerful pecs spark admiration in the hearts of men and less than pure thoughts in the hearts of honky tonk angels.. They work the supraspinatus, infraspinatus and the teres minor, which are the posterior muscles of the rotator cuff.
This is what the decline dumbbell fly will do for you. Reverse dumbbell flyes, also known as posterior deltoid raises, develop several key muscles areas. This exercise is meant to stimulate the entire region of the chest and to pump blood into the area. The May 2005 issue of the “Journal of Strength and Conditioning Research” reported a study showing that flyes activated the pec muscle for less time than barbell or dumbbell bench presses.

1. Muscles. Since the dumbbell fly is a free weight exercise, it provides more room for variation.
They strengthen the posterior aspect of the shoulder muscles called the deltoid. They work the supraspinatus, infraspinatus and the teres minor, which are the posterior muscles of the rotator cuff. While the bench press mostly attacks the middle chest and incline presses and flyes do wonders for the upper chest and front of the shoulders, decline flyes give oomph to the lowest parts of your chest muscle. Heavy presses and dips have been the primary building blocks in constructing the most massive chests of all-time, including Schwarzenegger, Reg Park and Ronnie Coleman.But the finishing touches in constructing these masterpieces were done with variations of … Since the dumbbell fly is a free weight exercise, it provides more room for variation. What Muscles Does the Dumbbell Chest Fly Work?

It’s a great exercise to widen the chest and build a broad, strong physique. Edward R. Laskowski, M.D. The flat dumbbell fly strengthens and enhances your chest so that you can achieve the ideal male physique. : The reverse fly is an exercise you can do with dumbbells to target the muscles in the upper back. (See: 8 Exercises to Fix Common Body Imbalances ) To scale down, or if the standing version of the exercise hurts your lower back, try lying prone (facedown) on a bench or exercise ball, says Thurman. Considerations. The bent over dumbbell reverse fly, also known as the bent over rear delt fly, is a great exercise to assist you in building a complete set of shoulders.

Muscles Worked – Dumbbell Flye The dumbbell flye is an isolation movement that can be done to increase pectoral muscle mass. Reverse dumbbell flyes, also known as posterior deltoid raises, develop several key muscles areas. Strong upper back muscles help balance your shoulder strength and help protect your shoulder from injury. 1. Doing reverse flys along with all these other exercises helps keep everything in balance. Flat Dumbbell Fly Benefits Unlike other variations, the flat dumbbell […] They strengthen the posterior aspect of the shoulder muscles called the deltoid.

Muscles Worked: Chest.