Wellness Positive

Descriptions of the Exercises:

  This section contains detailed descriptions and images showing you exactly how to do the various body building exercises and muscle development workouts in this program - here you will find not only the exercises listed in the 'weekly schedule' but also many other optional exercises such as dumbbell curls and lateral raises as well. We trust these images and instructions will help you do the exercise programs for the different muscle groups correctly, and aid your body building efforts...

Chest Exercise 2) Dumbbell Flies

  Dumbbell Flies are an advanced exercise and should only be begun once you have built up a basic mass in the chest muscles through regular bench-press. Once you have this basic mass, you can do 6 sets of Bench Press and four sets of Dumbbell Flies.

  Dumbbell Flies build up mass in the inner chest, and also give the chest shape and definition.

Step 1:

  Lie on the bench with your feet well planted on the floor for better balance.

Step 2:

  Now, hold the dumbbells up at arms length above you, with your palms facing each other. Look at the image below..

Step 3:

  Now lower the dumbbells as far as possible to the sides, in a semi-circular movement, while thrusting your chest out as you do so. Bend your arms at the elbows slightly to prevent injury to your elbows.

Step 4:

  Now return the weight to the starting position by moving your arms back together in a semi-circular movement, using the muscles of your chest to power the movement - you must feel the strain in your chest when you do this exercise.