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Dumbbell Fly's: What They Are; What They Build, and How To Do Them op

Written by -e## Behar, ./, .BA

Dumbbell Fly's is an weiht li#tin e0ercise that primarily de1elops the chest 23ectoralis .a4or5+

Du

d u mb b e llf y e s

wor" your chest without the assistance o# the triceps+

Muscles Worked When Performing Dumbbell Flys

Taret .uscles

3ectoralis .a4or, /ternal

/ynerists

3ectoralis .a4or, 6la1icular

Deltoid, Anterior

Biceps Brachii, /hort Head

/tabili7ers

Biceps Brachii

Brachialis

Triceps Brachii

Wrist Fle0ors

Dumbbell FlyForm

There is a speci#ic #orm to the dumbbell #ly which reduces the chance o# in4ury and ma0imally

challenes the muscles o# the chest+

8rasp two dumbbells+

9ie supine on bench+

Feet are "ept #lat on the #loor, weiht on the heels, lower le perpendicular to the #loor,

with the buttoc"s always in contact with the bench+ This pre1ents e0treme archin o# your

lower bac"+ Feet are "ept #lat on the round or end o# the bench a wide #oot stance to

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increase stability on the bench+

3inch the shoulder blades toether to a1oid recruitin the anterior deltoid durin the li#t+

eep your chest up at all time+ Dont allow your chest to o #lat or shoulders to roll

#orward+ nternally rotate shoulders so elbows to the sides+

9ower dumbbells to sides until chest muscles are stretched with elbows #i0ed 2loc"ed in

position, slihtly bent5+ The important thin to remember is to ha1e a sliht bend in the

elbows, ha1e the palms #acin up durin the mo1ement, and pull your shoulder blades

bac" toether when you lower the weiht so it ta"es strain o## the rotator cu##+

Brin dumbbells toether in a huin motion 2li"e you are huin a tree5 until

dumbbells are nearly toether+ /?uee7e the pecs so that the shoulder blades should start

mo1in away #rom each other because that is what the pecs do+

@epeat+

Common ErrorsWhen Performing Dumbbell Flys

The #ollowin errors are potentially danerous and can result in in4ury+ A1oid them at all costs+

Not locking the elbows. ncorrect #orm may lead to multiple types o# in4uries includin:

torn liaments*tendons in shoulders+

bac" in4uries due to bridin, which is the archin o# the lower bac" turnin the benchpress into the decline press+ To pre1ent bridin, compress the stomach muscles to #orcethe lower bac" down, or brin les up and #lat onto the bench+

Dumbbell Flys!ri!tions

ariations are intended to wor" di##erent subroups o# muscles, or wor" the same muscles in

slihtly di##erent ways:

Anle a dumbbell #ly can be per#ormed on an incline, on a decline, or on a stabili7er

ball+ The incline1ersion shi#ts some o# the stress #rom the pectorals to the anterior

deltoids and i1es a reater stimulus to the upper pectorals, whereas the decline allows

more weiht to be li#ted while usin nearly the same musculature as the traditional benchpress+

Anle 1ariations include:

Incline Dumbbell Fly+ From an incline bench+ mphasis shoulders and upper chest+

Decline Dumbbell Fly+ From a decline bench+ Allows more weiht+ mphasi7es more o#

the lower chest+

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