How To: Do the dumbell fly exercise

This exercise is great for shaping and strengthening the chest muscles. The chest is scientifically named the pectoralis. This muscle is used any time you push a chair up to the table, shut a car door, or push a shopping cart. There are two muscles that make up the pectoralis. They are the pectoralis major and minor. The pectoralis major is always the prime mover during chest exercises.

This exercise gets its name because the arms "fly out" to the sides. To begin, select a pair of dumbbells and sit on a stability ball. Position the ball on your upper back and hold the dumbbells over your chest. Touch the dumbbells together and slightly bend your elbows. Next, lower the dumbbells out to the sides until you feel a stretch in the chest muscles. Then squeeze the dumbbells back together. The key is to keep the arms locked into position throughout the movement. The elbows should never change position. Be sure to exhale as you squeeze the dumbbells together.

Step 1
Position upper back on ball. Touch dumbbells together with elbows slightly bent.

Step 2
Lower the dumbbells out to sides. Keep arms locked in position.

Step 3
Squeeze dumbbells back together. Exhale.