Dumbbell Fly - Make your chest like Hell Boy :)

Dumbbell Flyes - Fly High

 Flat barbell bench press is not the best chest exercise, regardless of what you may have heard. It may be good for increasing your strength if you are an athlete such as a football player. However, in terms of actually developing the chest muscles and recruiting a maximum number of muscle fibres, there are better exercises. The dumbbell fly is a phenomenal exercise, perhaps the uncrowned king of chest exercises. I firmly believe that if you are a beginner, after pushups, dumbbell flyes are the next exercise you need to learn, master and perfect.

Why MUST You Do Dumbbell Flyes?

The biggest problem faced by beginners and intermediate lifters alike, is actually feeling their chest muscles working. You often hear people say "my bench press is increasing, but I never feel sore in my chest the next day, only in the shoulders or triceps". The truth is, most people have a poor mind-muscle connection. In other words, they are unable to contract their chest muscles to their full potential, and are using the wrong muscles when performing various exercises.

How to do-

Preparation

Grasp two dumbbells. Lie supine on bench. Support dumbbells above chest with arms fixed in slightly bent position. Internally rotate shoulders so elbows point out to sides.

Execution

Lower dumbbells to sides until chest muscles are stretched with elbows fixed in slightly bent position. Bring dumbbells together in hugging motion until dumbbells are nearly together. Repeat.

Dumbbell Squat is more Safe

Dumbbell Squat

How to do-

• Stand up straight while holding a dumbbell on each hand (palms facing the side of your legs).
• Position your legs using a shoulder width medium stance with the toes slightly pointed out. ...
• Begin to slowly lower your torso by bending the knees as you maintain a straight posture with the head up.

The Dumbbell Squat - The Safer Alternative

A fantastic and much underrated alternative to the barbell squat is the dumbbell squat. It’s often seen as the poor cousin to the barbell ‘king’  but for some, it can actually be the superior exercise.

 
For the newbie, home trainer or the experienced trainer without access to a spotter or suitable power rack, the dumbbell squat makes a superb alternative to the barbell squat.
 
With the dumbbell squat, you have pretty much all of the mass building aspects of the barbell squat minus the safety issues. The exercise begins and ends with the weights on the floor, a far safer alternative to the’ top loaded’ barbell squat.
 
With the dumbbell squat, if you find yourself struggling to make the final rep then it’s far easier and safer to simply end the rep and return the weights to the floor.