Working out at home can be your best friend. So when short or pressed for time, a quick home lift is always doable in a pinch. Just driving to the gym and getting your mind set to even go to the gym can take up to an hour if you don’t be careful. This again is why everyone should own a pair of dumbbells. The best thing is that dumbbell flys can be done anytime, anywhere and can even be done with no bench. It’s one of the greatest stretches you will ever feel and it will make you sore the next day if you do too many.
What is the dumbbell fly?
The dumbbell fly is an exercise used to stimulate the pectoral muscles in the chest. It is performed by holding dumbbells, lying back on a bench or flat surface, and using the pectoral and deltoid muscles to abduct the weights inwards. Usually the elbows stay fairly fixed and arms almost straight. The exercise can be performed on an incline bench, decline bench or a flat bench, depending on which area of the pectorals one wishes to stimulate. This exercise can even be done on the floor. The dumbbell fly is an exercise that should be used to train the chest and not any other muscle group.
The dumbbell fly is often thought of as a classic body building movement as the goal of the exercise is to isolate the chest for aesthetic purposes. The movement itself is not really designed to build up more chest muscle as it is to shape and form the cut lines along the chest,
Dumbbell fly instructions.
- Pick up the dumbbells off the floor using a neutral grip (palms facing in). Position the ends of the dumbbells in your hip crease, and sit down on the bench.
- To get into position, lay back and keep the weights close to your chest. Once you are in position, take a deep breath, then press the dumbbells to lockout at the top.
- Slightly retract your shoulder blades, unlock your elbows, and slowly lower the dumbbells laterally while maintaining the angle at your elbow.
- Once the dumbbells reach chest level, reverse the movement by squeezing your pecs together and bringing the dumbbells back to their starting position.
- Without allowing the dumbbells to touch, start the next repetition, and continue until the set is completed.
Dumbbell fly tips.
1. Imagine your trying to hug a bear while completing this exercise.
2. Don’t squeeze the dumbbells handles excessively tight as this can over recruit the forearms and biceps thereby reducing the activation of the chest muscles.
3. Avoid touching or banging the dumbbells together at the top of each repetition in order to keep constant tension on the intended muscle groups.
4. Always keep a slight bend in the elbows and never lower the weight to the point where you get any sort of pain and pressure at the front of the shoulder joint.
5. If your feeling pain in the within the shoulder joint itself (specifically at the front), ensure your shoulder blades are slightly retracted and try to keep the shoulder girdle packed.
6. Keep your feet flat on the floor and focus solely on keeping your elbows bent and activating your pecs.
7. Make sure you keep some tension in your abs and don’t allow your lower back to arch excessively.
The benefits of doing dumbell flys.
Dumbbell fly exercises provides a wealth of benefits that can help you with every day tasks, weight loss and even a better state of well being. It not only helps build a sculpted chest but it actually tones the arms as well.
A benefit of the dumbbell fly exercise is its ability to generate more muscle activity in your pecs than pushups. According to research from the American Council on Exercise, the dumbbell fly exercise, when performed on an incline bench, generates more muscle activity than standard pushups and stability ball pushups. Performing the exercise on an incline bench shifts the target muscle to the clavicular heads of your pectoralis major muscles.
This exercise is a good way to warm up before doing regular bench press because you get that nice stretch with light weight. Performing this exercise not only strengthens your muscle but it also contributes to healthier bones, joints and ligaments. Other benefits include improving your stamina and posture. Strengthening your upper body with dumbbell flys can boost your confidence due to your stronger physical appearance.
It is a totally safe exercise.
For the chest fly, it’s a totally safe movement to do if you know what you’re doing and you do it right. If you want to incorporate the dumbbell chest fly into your current training program, what I like to do is keep it either as a finisher movement, or I like to superset it with my main lifts. This is the best way to get that sweat going. You can feel the stretch and control just how far down you want to go. As a matter of fact going with heavier weights on this exercise actually does not feel right as it tends to tear at the shoulder blade. The correct way is to feel the stretch with much lighter weight.
The dumbbell fly is an exercise that you can’t go without.
It is too simple and easy of an exercise to do with or without a bench. Sometimes doing it on the floor can be a safer way than a bench because the chance of over stretching and tearing the muscle is limited. You can’t go all the way down if your doing flys on the floor but you still can go all the way up. This exercise is one of the best ways to get the chiseled athletic look as it focuses more on cutting and shredding your chest as opposed to building it up with more muscle. It is not only a great warm up exercise, but also a strong finisher on chest day.