Flyes (flat)
Flat Flyes are a classic exercise that has the potential to produce excellent flexibility if performed correctly. This will help prevent injury, improve performance on pushups, dips, and many other real life bodyweight strength movements. They also can create fantastic pec development and muscle definition.
To perform Flat Flyes take a paid of dumbbells (one in each hand) and lay flat on your back on a flat bench. Hold the dumbbells straight up in the air over your chest with you palms facing one another and then begin to lower them down and outward (as though retracting your arms from hugging a large tree trunk). Stick your chest out as much as possible, keep your shoulders down and back, and let your elbows begin to bend as you lower the weight (but only let them bend about a 30% of what would be a full bend way - not quite to a right angle, but certainly do not keep them straight). As you let them down you will eventually begin to feel a stretch occur in your pec muscles. Allow the stretch to occur as much as you can without rolling your shoulders forward or losing your proper positioning and then smoothly transition back up out of the stretch into the next rep by smoothly contracting your pec muscles.
Repeat each rep smoothly and under strict control for the planned number of reps.
Disclaimer - We do not recommend performing any exercise without the supervision of a highly qualified bodyweight strength professional present with you. This detailed exercise description is for informational purposes only. Consult your physician before attempting any strength training program or attempting this exercise or any of the other exercises on www.getrealstrength.com
To perform Flat Flyes take a paid of dumbbells (one in each hand) and lay flat on your back on a flat bench. Hold the dumbbells straight up in the air over your chest with you palms facing one another and then begin to lower them down and outward (as though retracting your arms from hugging a large tree trunk). Stick your chest out as much as possible, keep your shoulders down and back, and let your elbows begin to bend as you lower the weight (but only let them bend about a 30% of what would be a full bend way - not quite to a right angle, but certainly do not keep them straight). As you let them down you will eventually begin to feel a stretch occur in your pec muscles. Allow the stretch to occur as much as you can without rolling your shoulders forward or losing your proper positioning and then smoothly transition back up out of the stretch into the next rep by smoothly contracting your pec muscles.
Repeat each rep smoothly and under strict control for the planned number of reps.
Disclaimer - We do not recommend performing any exercise without the supervision of a highly qualified bodyweight strength professional present with you. This detailed exercise description is for informational purposes only. Consult your physician before attempting any strength training program or attempting this exercise or any of the other exercises on www.getrealstrength.com