I'm A.J. Tucker, and I'm going to show you the bench press versus the flies. On the bench press it's a compound movement. I'm laying on my back. I'm pushing the weight up and I'm using my chest, anterior deltoid and my triceps. On the flies, it's an isolation exercise so I'm using the dumbbells, I'm opening it up and coming back in using my chest only. For each exercise I'll need the bench and for the bench press I'll need an Olympic lifting bar and for the dumbbell flies I'll need dumbbells. I'm going to start out on my back. I want my chest out. I'll want my shoulders back to protect my shoulders. My hands are placed slightly outside of my shoulders as I lift the weight, I'm going to lower the weight to my chest, come up, lock the arms and make sure the weight is above my shoulders. For women, I'm going to go halfway down until my arms are 90 degrees and then I'll go straight back up. For the dumbbell flies, I'll grab my dumbbells, keep the weight close to my body as I go back, I'm going to go straight up. I want my arms slightly bent, I don't want to lock them out, slightly bend my arms. I'm going to open up my arms, keeping my shoulders back until the weight is even with my shoulders and then I come back up. I don't want to lock out my arms like so, okay, bend the arms and come back in and that's the difference between a bench press and a dumbbell fly.
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