Tip: The Banded Dumbbell Flye

Add a band to your dumbbell flyes and pump out more gains.

Bands act here as a form of accommodating resistance. As you bring the weight up, the resistance increases. And as you lower the dumbbells, you have to fight against the regular weight, but also the band resistance trying to pull you down.

  1. Wrap a band around your back.
  2. Lie down on a flat bench holding dumbbells or kettlebells at your shoulders, palms facing inwards. Bring the dumbbells up until your arms are almost fully extended.
  3. Slightly bend your arms and arc the weights down to your sides until you feel a stretch across your chest.
  4. Squeeze your pecs to return the weights to the start position.
Kelvin King, Jr is the owner of Creative Athletic Movements, and serves as a High School Strength and Conditioning coach and consultant. Kelvin is a highly sought after strength and conditioning expert and writer who works with athletes in the Washington, DC area.  Follow Kelvin King, Jr on Facebook