Dumbbell Chest Flye with Wrist Rotation on a Flat Bench

Differentiation: Mechanics

This variation of Chest Flyes is unique from other Chest Flye exercises. Here is how: you rotate your hands 90 degrees as you lift the dumbbells. This movement works the center of your chest | as well as your outer pectoral.

Starting Position

To get into starting position, do this...

1) While holding a dumbbell in each hand, sit on the bench.

2) Locate a movable flat bench.

3) Obtain two dumbbells.

4) Rest the dumbbells on or near your thighs until ready to lay back on the bench.

5) Lie back lengthwise on the bench while holding the dumbbells near your chest.

6) Place your feet flat on the floor, wide apart for stability.

7) Lift the dumbbells straight over your chest.

8) Bring your arms outward to until they are almost parallel with the floor with your elbows slightly bent and your palms facing each other.

9) For heavier weight, sit with the dumbbells resting on the top of your thighs until ready to lay back on the bench. Use your thighs to help lift each dumbbell upward - one at a time.

Main Mechanics

Once in starting position, do this...

1) This is the starting position.

2) Exhale while you flex your pecs as you arc both dumbbells upwards and inwards,

3) As you reach the top of the movement, twist your wrists so that your palms face your head.

4) ...until the dumbbells are close together over your chest.

5) Squeeze your pecs and hold for a count of two seconds

6) Inhale while you return back to the starting position using a slow and controlled movement.

7) Repeat reps for a full set.

8) When your set is complete, lower each dumbbell to your thigh and then to the floor.

Proper Form

Pay special attention to following proper form by...

Be sure to maintain control of the dumbbells. Do not allow the dumbbells to tilt forward or backwards. Keep your arms perpendicular to the floor.

Keep your arms slightly bent at the elbows and maintain this same angle during the movement.

Gear Advice

To perform this exercise, you will need access to dumbbells. If you want to perform this exercise at home, we have listed a link below to the Bowflex SelectTech Dumbbell Set - which you can order from Amazon dot com. For your hands, we encourage you to order the Harbinger 1250 Training Grip WristWrap Glove or use weightlifting chalk instead of wearing a glove.

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Tip

Alternatively, if you have a partner, he can hand the dumbbells to you - after you lie down.

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