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Dumbbell Flat Flye Hold Isometric

Dumbbell Flat Flye Hold Isometric

The Dumbbell Flat Flye Hold Isometric is a challenging exercise that targets the muscles of your chest, specifically the pectoralis major. This exercise is an isometric variation of the traditional dumbbell flye and can be performed either at home or in the gym. To perform the Dumbbell Flat Flye Hold Isometric, you will need a pair of dumbbells and a flat bench. Lie flat on your back on the bench with your feet planted firmly on the ground. Hold the dumbbells in each hand and extend your arms straight up, directly above your chest. In this position, you will lower the dumbbells out to your sides, maintaining a slight bend in your elbows. As you lower the weights, focus on engaging your chest muscles, feeling a stretch in your pecs. Once you reach a comfortable range of motion, hold the weights in this position for a period of time, typically ranging from 10 to 30 seconds. The Dumbbell Flat Flye Hold Isometric is an excellent exercise for building strength and stability in your chest muscles. By challenging your muscles to resist movement, isometric exercises like this one can help improve muscle endurance and promote better muscle activation. Remember to start with lighter weights and gradually increase the load as you become more comfortable with the exercise. It's also essential to maintain proper form throughout the movement, keeping your back flat against the bench and your core engaged. Incorporating the Dumbbell Flat Flye Hold Isometric into your chest workout routine can add a unique and effective challenge to your training, helping you achieve better muscle growth and overall upper body strength.


  • Start by lying down on a flat bench with a dumbbell in each hand. Extend your arms straight up above your chest, palms facing each other.
  • Keeping a slight bend in your elbows, lower your arms out to the sides in a controlled manner until you feel a stretch in your chest.
  • Hold this position for a specific duration, such as 30 seconds.
  • Engage your chest muscles and squeeze your pecs together as you bring the dumbbells back up to the starting position.
  • Repeat the exercise for the desired number of repetitions or hold durations.

Tips & Tricks

  • Focus on maintaining proper form throughout the exercise
  • Engage your chest muscles by squeezing them during the hold
  • Breathe deeply and maintain a steady breathing pattern
  • Gradually increase the duration of the hold for progressive overload
  • Use a weight that challenges you but allows you to maintain proper form
  • Ensure your shoulder blades are retracted and stabilized throughout the exercise
  • Include this exercise as part of a well-rounded chest workout routine
  • Listen to your body and adjust the intensity and frequency of the holds accordingly
  • Stay consistent with your training and include rest days for optimal recovery
  • Monitor your progress by keeping track of the duration of the isometric holds

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