Chest
Fly With Dumbbells
Master the art of chest isolation to enhance muscle stretch and promote horizontal adduction strength.
How to perform.
Follow the sequence — setup is half the lift.
Lie flat on a weight bench with your feet planted firmly on the floor and hold a dumbbell in each hand.
Extend your arms directly above your chest with a slight bend in the elbows and the palms of your hands facing each other.
Lower the weights slowly in a wide arc outward to your sides until you feel a gentle stretch across your chest.
Ensure your elbows remain slightly tucked and do not drop below the level of the bench to protect the shoulder joints.
Squeeze your chest muscles to pull the dumbbells back to the starting position using the same wide arc motion.
Touch the dumbbells lightly at the top of the movement before beginning the next controlled repetition.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Locking out the elbows entirely during the descent
- Dropping the weights too low and overstretching the shoulder capsule
- Turning the movement into a press by bending the elbows too much
- Bouncing the weights at the bottom of the rep
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.