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Chest Workout (Dumbbell Fly)

Chest Workout (Dumbbell Fly):-


1: Lie on a bench. Hold two dumbbell in your both hand, keep your hand perpendicular to your chest.
2: Take a breathe in and start lowering down the dumbbell away from your chest.
3: Give an extra stress to your chest when your hands are at downward position.
4: Pause your hands at the bottom for few seconds.
5: Breathe out and return your hands to the starting position.
6: Increase your dumbbell weight after completing a set.

Sets:- 4-6
Reps:- 8-12
Rest:- 60-90 seconds

                                                                                

NOTE:-

Warm up is very important if you want to avoid any injury.
As every one says before any type exercise or game we need to warm up our body. This is right it is very important to warm up because if we start any exercise without warm up over body then the case of injury increase. Because our body prepare slowly according to conditions. When we start gym without warm up then the possibility of injury increase. 

In warm up normally low-level exercises are there. In warm up we need to do stretching our body. Warm up is for increasing the temperature and ability to stretch muscles so that our body prepare for high level exercises.

Some warm up exercises are:
1. Jogging/Cycling.
2. Soft tissue work on a foam roller.
3. Dynamic Stretching.
4.Push ups.
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