Other articles in this series looked at a number of exercises, mainly from the perspective of developing a comprehensive muscle building program. Sometimes we take things for granted, especially when it comes to performing the basic exercises that constitute the core of most bodybuilders' training regimes.

It is useful, therefore, to describe in detail the processes involved in actually doing these exercises. This will help beginners to start out using the correct techniques before moving on to potentially more dangerous heavy weights. If it also helps more experienced lifters to redress some of the little faults that have almost imperceptibly crept in over the years, all the better.

In this article we'll take a close look at the flat dumbbell fly.

MUSCLES TARGETED: pectoralis major

STARTING POSITION

Grasp two dumbbells using a closed grip.
Assume a supine position on a bench.
Press the dumbbells to an extended elbow, parallel arm position above the chest.
Rotate the dumbbells to

DOWNWARD MOVEMENT

Allow the dumbbells to lower in a wide arc until they are level with the shoulders or chest.
Keep the dumbbell bars parallel to each other as the elbows move downward.
Keep the wrists rigid and the elbows held in a slightly flexed position.
Keep the dumbbells in line with the elbows and shoulders.

UPWARD MOVEMENT

Pull the dumbbells up toward each other in a wide arc back to the starting position.
Keep the wrists rigid and the elbows held in a slightly flexed position.
Keep the dumbbells in line with the elbows and shoulders.
Repeat or finish set.

Richard Mitchell is the creator of the bodybuildingadvisor.com website that provides guidance and information to athletes at all levels of bodybuilding experience. Go to Bodybuilding Exercises to learn more about the issues covered in this article.

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• Increase Your Training Intensity - Negative Repetitions


• Increase Your Training Intensity - Partial Repetitions


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• The Health Risks Associated With The Use Of Anabolic Steroids


• Are Prohormones A Safe Alternative To Anabolic Steroids?


• Is Your Muscle Building Potential Limited By Your Genes?


• Know Your Muscles - The Mid-Section


• Know Your Muscles - The Chest And Upper Back


• Know Your Muscles - The Shoulders And Arms


• Know Your Muscles - The Lower Body


• Know Your Muscle Building Exercises - The Chest