Dumbbell Fly

Dumbbell Fly — Points to Check Today

• Keep the elbow angle fixed — If you straighten your arms on the way down, it becomes a press, not a fly. (Straightening the arms on the way down so it turns into a press)
• Keep the weight light — Too heavy and you can injure your shoulder in the stretched position. (Letting the shoulder collapse in the stretched position with heavy dumbbells)
• Only go as far as the chest stretch — Lowering too far puts heavy strain on the front of the shoulder. (Lowering all the way to the bottom so the front of the shoulder pulls)

Dumbbell Fly — How to Do It / If You're New

1. Lie on a bench and lift the dumbbells over your chest with your palms facing each other.
2. Keeping your elbows 'fixed' at a slightly bent angle, lower the dumbbells slowly out to the sides as if tracing a big arc.
3. Lower until you feel a good stretch in your chest (around chest level) and pause briefly.
4. Maintaining the same elbow angle, trace the arc back to the start as if squeezing your chest together.

Recommended Exercises / Stretches

• Push-up
• Incline Push-up
• Wide Push-up
• Dumbbell Bench Press
• Barbell Bench Press
• Tricep Dips