Source: Earlham College Athletics and Wellness Center
Earlham Quakers Athletics Head Football Coach Nick Johnson introduces his exercise of the week:
Skill level: Beginner
Type: Strength Training
Equipment: Dumbbells, Bench
Body parts: Chest, Shoulders
The dumbbell fly is an isolation exercise that strengthens the chest. The fly uses a different range of motion, which reduces the assistance of other muscles such as your shoulders and triceps. The movement can be used either before the bench press (to pre-exhaust your chest) or after the bench press to add more volume while using a lighter weight.
1. Grab a pair of dumbbells with an overhand grip and lie face up on a flat bench. Extend arms out to sides so that they are parallel to the ground and dumbbells are at chest level.
2. In a controlled motion, raise arms so that palms are facing each other and dumbbells are directly over chest. Pause and squeeze chest muscles together at top of movement. Slowly lower the dumbbells in an arc down and away from your body. Once the dumbbells are almost in line with chest, reverse the movement back to the starting position
1. Make sure to keep a slight bend in the elbows throughout the movement.