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
Arnold Press, Dumbbell
Type: Upper, Push
Target: Shoulders
Synergist: Chest, Triceps
Arnold Press, Kettlebell
Type: Upper, Push
Target: Shoulders
Synergist: Chest, Triceps
Around The World, Dumbbell
Type: Core
Target: Shoulders, Chest
Synergist: Back
Ball Slams, Medicine Ball
Type: Core, Upper
Target: Shoulders, Back
Synergist: Chest, Abs
Battle Ropes, Bodyweight
Type: Upper, Core
Target: Shoulders
Synergist: Biceps, Forearms, Back
Behind The Neck Press, Barbell
Type: Upper, Push
Target: Shoulders
Synergist: Triceps
Behind The Neck Press, Smith Machine
Type: Upper, Push
Target: Shoulders
Synergist: Triceps
Behind The Neck Press, Band
Type: Upper, Push
Target: Shoulders
Synergist: Triceps
Clean, Barbell
Type: Upper, Lower, Push
Target: Glutes, Hamstrings, Quadriceps, Back, Shoulders
Synergist: Calves, Biceps, Chest, Forearms
Clean and Jerk, Barbell
Type: Upper, Lower, Push
Target: Glutes, Hamstrings, Quadriceps, Back, Shoulders
Synergist: Calves, Biceps, Chest, Forearms
Deadlift High Pull, Barbell
Type: Upper, Lower, Pull
Target: Shoulders, Glutes, Quadriceps
Synergist: Hamstrings, Biceps, Forearms, Calves, Back
Face Pull, Band
Type: Upper, Pull
Target: Shoulders
Synergist: Biceps, Forearms, Back
Front Raise, Barbell
Type: Upper, Push
Target: Shoulders
Synergist: Chest
Front Raise, Cable
Type: Upper, Push
Target: Shoulders
Synergist: Chest
Front Raise, Dumbbell
Type: Upper, Push
Target: Shoulders
Synergist: Chest
Front Raise, Band
Type: Upper, Push
Target: Shoulders
Synergist: Chest
Front Raise, Bodyweight
Type: Upper, Push
Target: Shoulders
Synergist: Chest
Kettlebell Swing, Dumbbell
Type: Upper, Lower, Core
Target: Shoulders, Glutes
Synergist: Hamstrings, Chest, Calves
Kettlebell Swing, Kettlebell
Type: Upper, Lower, Core
Target: Shoulders, Glutes
Synergist: Hamstrings, Chest, Calves
Lateral Raise, Cable
Type: Upper, Push
Target: Shoulders
Synergist: Chest