How to perform Dumbbell Chest Fly with proper form
Equipment Needed:
- Dumbbells
- Flat bench
Setup:
- Lie on your back on a flat bench, feet planted on the ground.
- Hold a dumbbell in each hand, arms extended above your chest, palms facing each other.
Execution:
-
Lowering Phase:
- With a slight bend in your elbows, slowly lower the dumbbells out to the sides in a wide arc.
- Keep your elbows fixed and lower until you feel a stretch in your chest, not exceeding shoulder level.
-
Lifting Phase:
- Reverse the motion by bringing the dumbbells back together over your chest, maintaining the slight bend in your elbows.
- Focus on squeezing your chest as you lift the dumbbells back to the starting position.
Tips for Proper Form:
- Keep your shoulders down and avoid arching your back.
- Maintain a controlled tempo; avoid using momentum.
- Breathe out as you lift and breathe in as you lower.
- Keep your wrists neutral and avoid excessive bending.
Common Mistakes:
- Lifting too heavy, which can compromise form.
- Lowering the dumbbells too far, risking shoulder injury.
- Allowing elbows to flare out excessively or to droop down.
Overall Focus:
- Concentrate on the contraction of the chest muscles throughout the movement.
Exercises
Bicep Curl, Barbell
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Bicep Curl, Cable
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Bicep Curl, Dumbbell
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Bicep Curl, Band
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Bicep Curl, Leverage Machine
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Bicep Curl, EZ Bar
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Concentration Curl, Barbell
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Concentration Curl, Cable
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Concentration Curl, Dumbbell
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Concentration Curl, Band
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Hammer Curl, Cable
Type: Upper, Pull
Target: Forearms, Biceps
Synergist: Shoulders
Hammer Curl, Dumbbell
Type: Upper, Pull
Target: Forearms, Biceps
Synergist: Shoulders
Hammer Curl, Band
Type: Upper, Pull
Target: Forearms, Biceps
Synergist: Shoulders
Hang Clean, Kettlebell
Type: Upper, Lower, Pull
Target: Biceps, Forearms
Synergist: Shoulders, Chest
Incline Curl, Dumbbell
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Lying Bicep Curl, Cable
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Lying Bicep Curl, Dumbbell
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Muscle Up, Bodyweight
Type: Upper, Pull
Target: Biceps, Forearms, Shoulders, Back, Chest, Triceps
Preacher Curl, Barbell
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Preacher Curl, Dumbbell
Type: Upper, Pull
Target: Biceps
Synergist: Forearms