3 years ago
pipeline
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Dumbbell Fly - Simple But Effective
Sets: 3 Reps: 8-10 Rest: 20 Seconds "Hold a dumbbell in each hand and lie back on a bench as you would to perform a bench press. Press the weights over your chest and turn your palms so that they face each other [1]. Slowly spread your arms and lower them in an arcing motion until the weights are about level with your shoulders [2]. Hold the stretched position for five seconds. Now squeeze your pecs and draw your arms back to the starting position. That's one rep."
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I usually use 5lb weights for this and just lay on my floor - you really can see a difference quickly with this mvoe