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
Around The World, Dumbbell
Type: Core
Target: Shoulders, Chest
Synergist: Back
Bench Press, Barbell
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps
Bench Press, Cable
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps
Bench Press, Dumbbell
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps
Bench Press, Smith Machine
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps
Bench Press, Band
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps
Bench Press, Kettlebell
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps
Bench Press Wide Grip, Barbell
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps
Bench Press Wide Grip, Smith Machine
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps
Cable Crossover, Cable
Type: Upper, Pull
Target: Chest
Synergist: Shoulders
Chest Dip, Bodyweight
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Back, Triceps
Chest Fly, Barbell
Type: Upper, Push
Target: Chest
Synergist: Biceps, Shoulders
Chest Fly, Cable
Type: Upper, Push
Target: Chest
Synergist: Biceps, Shoulders
Chest Fly, Dumbbell
Type: Upper, Push
Target: Chest
Synergist: Biceps, Shoulders
Chest Fly, Leverage Machine
Type: Upper, Push
Target: Chest
Synergist: Biceps, Shoulders
Chest Press, Band
Type: Upper, Push
Target: Chest
Synergist: Biceps, Shoulders
Chest Press, Leverage Machine
Type: Upper, Push
Target: Chest
Synergist: Biceps, Shoulders
Decline Bench Press, Dumbbell
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps
Decline Bench Press, Smith Machine
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps
Incline Bench Press, Barbell
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps