DB Chest Fly
WEEK #1 / DAY #5: UPPER BODY
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26s
Dumbbell Chest Fly – 3 sets x 10 reps, 60 sec rest
Starting Position: Lie flat on a bench, holding a dumbbell in each hand with palms facing inward, arms extended directly over your chest.
Execution: Slowly lower the dumbbells in a wide arc until they are level with your chest. Keep a slight bend in your elbows. Bring the dumbbells back together using a controlled motion.
Muscles Worked: Pectorals (chest), deltoids.
Form Tips: Avoid locking the elbows or overstretching the arms. Keep the movement smooth and controlled.
Up Next in WEEK #1 / DAY #5: UPPER BODY
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Bent Over DB Row
Bent Over Dumbbell Rows – 3 sets x 10 reps, 60 sec rest
Starting Position: Stand with feet hip-width apart, holding dumbbells in each hand. Hinge at the hips, keeping your back flat, and let the dumbbells hang with your palms facing each other.
Execution: Pull the dumbbells towards your hips by r... -
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Dumbbell Hammer Curl to Wide Bicep Curl – 3 sets x 12 reps, 45 sec rest
Starting Position: Stand with feet hip-width apart, holding dumbbells at your sides with palms facing each other.
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Side Plank Hold – 3 sets x 20 sec per side, 10 sec rest
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