डम्बल चेस्ट फ्लाई

Learn how to do डम्बल चेस्ट फ्लाई with proper form. Watch the 4K video, see which muscles are worked, and follow step-by-step instructions.

MET 3.5 छाती कंधेBiceps Dumbbells

डम्बल चेस्ट फ्लाई is a Dumbbells exercise that primarily targets the छाती, with secondary activation of the कंधे, Biceps. It has a MET value of 3.5, meaning a 70kg person burns approximately 123 calories in a 30-minute session..

How to Do डम्बल चेस्ट फ्लाई

How to perform this exercise correctly 😎

1 - Grab the dumbbells at the right weight for your reps.

2 - Lie on your back on a bench and bring the dumbbells right above you with arms straight, at shoulder width.

Nice, you're in the starting position 👌

3 - Now, slowly lower the dumbbells by bending your elbows in an arc motion until your pecs are fully stretched.

Throughout the movement, your arms don't move.

4 - After a very short pause, return to the starting position while squeezing your pecs using the same arc motion.

5 - Once all reps are done, slowly drop the dumbbells to the sides of the bench.

Feel free to rewatch the video to fully understand the movement.
#Executionisking👑

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Muscles Worked by डम्बल चेस्ट फ्लाई

Primary छाती

Secondary

कंधेBiceps

Equipment

Dumbbells

Calories Burned Doing डम्बल चेस्ट फ्लाई

आपका वज़न

अवधि

मिनट

अनुमानित खपत

123 कैलोरी

कैलोरी = MET × वज़न (kg) × समय (घंटे)

Quick Facts: डम्बल चेस्ट फ्लाई

Type: Dumbbells exercise
Primary muscle: छाती
Secondary muscles: कंधे, Biceps
MET value: 3.5
Calories (30 min, 70kg): ≈ 123 cal
Video quality: 4K with male and female demonstrations

FAQ: डम्बल चेस्ट फ्लाई

What muscles does डम्बल चेस्ट फ्लाई work?

डम्बल चेस्ट फ्लाई primarily targets the छाती, with secondary engagement of the कंधे, Biceps.

How do you do डम्बल चेस्ट फ्लाई correctly?

How to perform this exercise correctly 😎 1 - Grab the dumbbells at the right weight for your reps. 2 - Lie on your back on a bench and bring the dumbbe

Is डम्बल चेस्ट फ्लाई good for beginners?

डम्बल चेस्ट फ्लाई has a MET value of 3.5, indicating a moderate intensity exercise appropriate for most fitness levels.

What equipment do you need for डम्बल चेस्ट फ्लाई?

डम्बल चेस्ट फ्लाई requires: Dumbbells.

What are the benefits of डम्बल चेस्ट फ्लाई?

डम्बल चेस्ट फ्लाई strengthens the छाती, engages the कंधे and Biceps.

What exercises are similar to डम्बल चेस्ट फ्लाई?

Similar exercises to डम्बल चेस्ट फ्लाई include बारबेल बेंच प्रेस, बेंच प्रेस मशीन, क्लोज ग्रिप बारबेल बेंच प्रेस, क्लोज़ ग्रिप पुश-अप्स.

Is डम्बल चेस्ट फ्लाई better than बारबेल बेंच प्रेस?

Both डम्बल चेस्ट फ्लाई and बारबेल बेंच प्रेस target the छाती. Choose based on your available equipment and training goals.

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MET 5

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बेंच प्रेस मशीन

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क्लोज ग्रिप बारबेल बेंच प्रेस

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क्लोज़ ग्रिप पुश-अप्स

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डिक्लाइन बेंच प्रेस

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