Build a Stronger Chest
Trainer Marlon is in the gym demonstrating the dumbbell fly, a classic strength-training exercise that targets the chest muscles while also engaging the shoulders and stabilizing muscles. Perfect for sculpting a strong, defined upper body, this move is a staple in many fitness routines.
How to Perform the Dumbbell Fly: Set Up on a Bench: Lie flat on a bench with a dumbbell in each hand. Start with your arms extended above your chest, palms facing each other. Lower the Weights: With a slight bend in your elbows, slowly lower the dumbbells in an arc motion out to the sides until you feel a stretch in your chest. Lift Back Up: Squeeze your chest muscles as you bring the dumbbells back to the starting position in a controlled manner. Repeat: Perform for your desired number of reps, keeping your movements slow and controlled.
Why It’s Effective: The dumbbell fly isolates the chest muscles, helping to improve strength and definition. It also increases flexibility in the shoulders and chest, making it a great complement to pressing exercises.
Pro Tip from Marlon: Avoid letting the dumbbells drop too low—stop when your upper arms are parallel to the floor to protect your shoulders. Focus on a controlled motion to maximize muscle engagement and avoid using momentum. Watch Marlon’s video to learn how to perform the dumbbell fly with proper form and add it to your upper-body workout for stronger, more defined pecs!