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Dumbbell fly
The dumbbell fly is an exercise used to stimulate the pectoral muscles in the chest. It is performed by holding dumbbells (one in each hand), lying back on a bench or flat surface, and using the pectoral and deltoid muscles to adduct the weights inwards. Usually the elbows stay fairly fixed and arms almost straight. The exercise can be performed on an incline bench, decline bench or a flat bench, depending on which area of the pectorals one wishes to stimulate. Most people use an incline bench to stimulate the upper pectoral muscles, and a decline bench would therefore stimulate the lower pectorals. A flat bench dumbbell fly would be considered an overall pectoral exercise. The target of which part of the chest one wishes to stimulate depends on the position of the wrist, forearm, and upper arm.
The dumbbell fly is an exercise that should be used to train the chest, not any other muscle group. However, if the exercise is performed incorrectly then other muscles could get involved or one could be injured. The deltoid muscle is a secondary muscle in this exercise.
==Using cables==
Another way to perform flies is with cables. In most gyms they will have a twin cable machine that is provided to its customers which can be used to perform a range of exercises, including flies. One would grip the cables from both sides and pull them inwards in the same fashion as the dumbbell fly, only it could be done standing, seated, or lying down. The principles of the movement are the same.
The use of dumbbell and cable flies is widely used all over the world in many gyms and at home. It is a popular exercise and has been known to be used by most professional body builders including Arnold Schwarzenegger, Ronnie Coleman, and current Mr Olympia Phil Heath.
抄文引用元・出典: フリー百科事典『 ウィキペディア（Wikipedia）』
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