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Dumbbell Flys

Dumbbell Flys. Dumbbell Flys are a great way to build inner chest. It gives chest muscles the complete look and feel. . Muscles involved. Sternal Head of the Pectoralis Major Clavicular Head of the Pectoralis Major Anterior Deltoid Head Short Head of the Biceps Brachii

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Dumbbell Flys

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  1. Dumbbell Flys Dumbbell Flys are a great way to build inner chest. It gives chest muscles the complete look and feel.

  2. Muscles involved • Sternal Head of the Pectoralis Major • Clavicular Head of the Pectoralis Major • Anterior Deltoid Head • Short Head of the Biceps Brachii • Long Head of the Biceps Brachii

  3. Spotting Techniques Spotters should stand behind the athlete with hands on the athlete's wrists or elbows.

  4. Variations Incline Dumbbell Fly's Preformed on an incline bench. Emphasis is on the upper chest Decline Dumbbell Fly's Performed on a decline bench. Allows more weight. Emphasizes more of the lower chest.

  5. Teaching Tips • Remember exert while you exert. • Keep a controlled motion and avoid jerky movements • Do not bounce the weights off the chest • Avoid arching of back as much as possible

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