For good form, bend your elbows slightly and try not to arch your back. Dumbbell flyes target your whole pec, but especially the inner chest fibers that attach to your sternum. If you’re at home without dumbbells, try substituting resistance bands.
As you lower yourself, keep your elbows from flaring outward and maintain a flat back. Spread your hands farther apart to make the movement easier. For an extra challenge, put your feet up on a workout bench. For set 2, try push-ups off an elevated surface. Turn your hands inward so your pinkies touch at the top of each push for an extra chest squeeze. [3] X Research source
Keep your elbows slightly bent and hold the handles together for about 2 seconds before you release. Bring your arms back until you feel a slight stretch in your chest. Lower the pulleys to hit your lower chest or raise them to target your upper chest.
Keep your elbow slightly bent and picture your pinky finger leading the handle forward. When you’re finished with the right side, repeat the same procedure on your left.
For a more advanced lift, use 3 plates instead of 2. If you’re at home without a plate, squeeze the handle of a dumbbell instead, keeping your thumbs interlocked so it doesn’t fall. [7] X Research source
Slowly raise the dumbbells up to full extension, then lower them slowly in a controlled motion back to your chest. Perform this exercise on a slightly inclined bench to shift the focus to your upper chest. If you’re without a bench at home, use the floor or any elevated surface. [9] X Research source This exercise is also known as a Squeeze Press. [10] X Research source
Keep your elbows tucked in toward your sides. Exhale when you contract and inhale while you slowly lower the handles.
Retract your arms back to the starting position slowly, maintaining resistance in the bands. Alternate which arm goes down first for each rep.
Keep your elbows slightly bent and move your arms in a semicircular motion, just like you would in a Dumbbell Fly or Cable Crossover.
Bend one arm to bring the handle into your shoulder, then press it back down to the floor. Repeat the movement with the other arm to complete one rep. Keep your non-lifting arm straight with your knuckles resting on the floor. This exercise works your core as well as your inner chest.
If you’re doing two chest days per week, leave at least a day or two in between so you have time to rest and recover. Add another set or extra reps to each lift after 4-6 weeks. This keeps your muscle growth (hypertrophy) stimulated. [16] X Research source Lift 65-75% of your maximum weight for continued hypertrophy. If your max weight increases, raise your regular lifting weight with it.
