Although the chest fly is a classic exercise for developing a strong and shaped chest, bad form can provide poor results or even damage like with any exercise.
If you execute it correctly, the chest fly—using dumbbells—is a great approach to stretch and strengthen your chest muscles.
Definition of a Chest Fly
Targeting the pectoral muscles, a chest fly is an excellent finishing motion following bench presses.
“The fly movement stretches your chest muscles in a way that presses don’t,” fitness instructor Maria Lee notes. “This is one of the best approaches to truly concentrate on strengthening and defining a chest.”
Using dumbbells, how would one perform a chest fly?
Beginning on a bench, lie on your back with a dumbbell in each hand, arms extended above your chest, and palms facing one another.
Control the Movement: In a broad arc, gently drop your arms out to your sides. “Control is vital here,” Lee counsels. “Let the weights travel just as far as comfortable without overstraining your shoulders.”
Bring the dumbbells back together by pressing your chest muscles to prevent allowing your elbows drop too low.
Common Errors to Prevent
One typical error individuals make is allowing the weights to drop too far, therefore stretching the shoulder joint excessively. Lee advises “keep the movement smooth and controlled, concentrating on your form.” Steer clear of excessively large weights as well; this will affect your form and cause injury.
Learning the chest fly can not only define your chest but also boost upper body flexibility and strength.
