Dumbbell Flies - Better Than Bench Presses For Chest Development?
For many, trying to develop the chest with the bench press doesn’t cut it…
Yes, the bench press is undoubtedly the most common, and most famous exercise for the chest, but it also incorporates several other muscle groups into the lift, too – such as the triceps, and front deltoids.
Some people get tremendous results on the chest with bench pressing, but, just because one person may be fortunate enough to have this happen, it doesn’t mean all will. Every person will respond differently different exercises.
People with very long arms tend to find bench pressing more difficult because of the greater range of motion required in the lift. And, the triceps and front deltoids tend to clap out, causing you to fail, way before the chest does – leaving the chest under worked, and ultimately, underdeveloped.
Enter Dumbbell Flies…
Aside from contributing to frontal pushing motions, the pectorals also allow a person to pull their arms across their bodies – and this is precisely the movement dumbbell flies exploit and make tremendous use of.
Dumbbell flies are executed like so…
While laying on a flat bench, hold two dumbbells above you with arms fully extended, palms facing each other. Now, keeping the arms almost straight, but with a slight bend at the elbow, slowly and in a controlled manner, lower them out and down to the side, as low as you can, creating an arc movement – keeping arms out and slightly bent.
You should really feel it pulling and stretching the chest. Now, using the power of the pecs, bring the dumbbells together at the top once more, keeping the arms almost fully extended but with a slight bend at the elbow.
Remember, if you find you aren’t getting the great chest results with the bench press, include dumbbell flies into your program and you are practically guaranteed better results.
