Dumbbell flyes, also known as dumbbell chest flyes, are a popular exercise primarily targeting the chest muscles (pectoralis major and minor). They are performed using dumbbells and involve a horizontal adduction movement of the arms.

Here is a step-by-step guide on how to perform dumbbell flyes:

1. Lie down on a flat bench with a dumbbell in each hand. Your feet should be flat on the ground, and your knees bent at a 90-degree angle.
2. Start with the dumbbells in an extended position, directly above your chest, with your palms facing each other. This is the starting position.
3. Slowly lower the dumbbells out to the sides in a wide arc, while maintaining a slight bend in your elbows. The movement should resemble hugging a large tree.
4. Continue lowering the dumbbells until your arms are parallel to the ground or slightly below, feeling a stretch in your chest muscles.
5. Pause for a moment, then reverse the movement by squeezing your chest muscles to bring the dumbbells back to the starting position.
6. Repeat for the desired number of repetitions.

It is important to maintain proper form during dumbbell flyes to avoid any potential injuries. Here are some additional tips:

• Keep your core engaged and your back flat against the bench throughout the exercise.
• Avoid using excessive weight that compromises your form. Focus on controlled and smooth movements.
• Do not lock your elbows at the top of the movement to maintain tension on the chest muscles.
• Breathe out as you bring the dumbbells up and breathe in as you lower them down.

Dumbbell flyes primarily target the chest muscles, but they also engage the front deltoids (shoulders) and the triceps to a lesser extent. They are often included in chest workouts to increase chest muscle activation and promote muscle growth.

References:

1. American Council on Exercise. (n.d.). Dumbbell Flyes. Retrieved from https://www.acefitness.org/education-and-resources/lifestyle/exercise-library/15/dumbbell-flyes
2. ExRx.net. (n.d.). Dumbbell Fly. Retrieved from https://exrx.net/WeightExercises/PectoralSternal/DBFly