DB Chest Fly
WEEK #2 / DAY #3: UPPER BODY
•
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 #2 / DAY #3: UPPER BODY
-
DB Front Raise
Dumbbell Front Raise – 3 sets x 10 reps, 45 sec rest
Starting Position: Stand with feet hip-width apart, holding dumbbells in front of your thighs with palms facing down.
Execution: Lift the dumbbells in front of you until your arms are parallel to the floor. Lower the dumbbells back to the star... -
DB Single Arm Row
Dumbbell Single-Arm Row – 3 sets x 10 reps per side, 60 sec rest
Starting Position: Place one knee and one hand on a bench, keeping the other leg on the floor and the dumbbell in the opposite hand. Keep your back flat and core engaged.
Execution: Pull the dumbbell towards your hip by retracting y... -
DB T-Raise
Dumbbell T-Raise – 3 sets x 12 reps, 45 sec rest
Starting Position: Stand with feet hip-width apart, holding dumbbells in front of your thighs with palms facing each other.
Execution: Raise your arms out to the sides until your body forms a "T" shape. Slowly lower back to the starting position.
M...
