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Dumbbell chest flies may help strengthen arm and shoulder muscles and open up the chest muscles.

Bench press fly. You might think your home gym is all that. The bench press engages the entire pectoralis major which is the large fan of muscle underneath your breast that gives your chest its size and definition. This move will targets the pectoral muscles in a way the bench press can t and it s a great way to feel the muscle working.

Two of the most common chest exercises are the bench press and dumbbell fly. The con to the bench press is that the lower pecs are doing the majority of the work. So incline presses and fly to presses are a great way to build the chest from the clavicle down.

Chest flys both have multiple benefits. Superset your bench press with a light chest flyes. They were popular because many lifters were under the impression that the movement could increase the thickness in their lower chest and make it look like their chest was hanging lower.

As you draw your hands apart in the fly your pec muscles will stretch. 10 decline bench press dumbbells and flyes coming in at 10 are the decline pressing and fly movements. The bench press is used to lift heavier weights therefore can be used to build strength and muscle mass.

The advantage that the bench press has over the chest dumbbell fly is that is uses multiple large muscle groups making the exercise a true muscle mass builder. The dumbbell chest fly should not be performed with heavy weights lighter weights should be used. But until you have a bench to anchor the space to give you a spot to press fly curl and more all you have is a room with some weights.

The dumbbell fly will isolate the chest more than any other bench press alternative discussed in this article.

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