Do you want to learn how to do dumbbell flys the correct way? Do you want a better, bigger, stronger chest? No dumbbell chest workout is complete without dumbbell flys.
Target muscle: Chest Experience Level: Advanced Equipment Needed: Dumbbells, Flat bench
How To Dumbbell Flys The Video Is Below
As Scott says this exercise targets the outer and under part of your chest. Sit down roll back start with the dumbbells above you with your feet flat on the ground.
Make sure that the dumbbells are above your lower chest because if the dumbbells are above your upper chest when you come down you won’t activate the right muscles.
Keep your chest high and flexed keep your wrist straight. But don’t keep your arms straight keep a slight bend in your elbows. Come down until your elbows just barely dip below your back and then bring the weight back up.
Make sure you flex your chest and puff it towards the ceiling that will help bring the whole chest into play.
Breath in as you bring the dumbbells down and breath out on the way up.
Make Sure You Don’t Do Dumbbell Flys Like This
Watch the video below for more tips
To make sure you don’t get injured we need to make sure you do this exercise the right way. Make sure you stretch your shoulders. Scott likes the shoulder breakers to get his shoulders nice and warm.
The first thing that happens when this exercise is done the wrong way is people start to bring their arms over their shoulder as the weights go down the weight needs to be over their chest.
Don’t forget to pack your shoulders during this exercise retract your scapula then bring it down and back. If you pack your shoulders you can go lower and safely.
If you’re still not comfortable you can do the dumbbell flys on the floor. You won’t have to worry about tearing your shoulder because if you lose control the dumbbells will hit the floor.
If you still don’t feel comfortable doing the exercise on the floor you can do the incline dumbbell fly. When you are comfortable with the incline you can move back to the flat bench dumbbell fly.
You will still get a good workout doing this exercise on the floor but you won’t be able to maximize the stretch at the bottom. The stretch at the bottom will maximize your muscle growth.
The dumbbell fly is a great exercise to build your chest if you would like to see the best dumbbell workout for your chest click here.
If you are needing some more dumbbells or just want some new dumbbells check out different types and styles of dumbbells here
If you have any questions or comments please leave them below.
Travis
travis@workoutarmy.com
Travis, I love the workout. It is nicely detailed and gives great instructions. I like how I can transition to find out about the different dumbbells as well.
Thank you for the women’s version as well.
Im glad you liked it.
Great post. I love working out and working out hard. I have completed P90X a couple of times, and had my rear kicked doing a Jillian Michaels workout! The dumbbell fly is one of my favorite exercises. Since I am a female, I do it more to tone up that to bulk up.
Congrats on finishing those workouts. Im glad you like the dumbbell fly i really like it too. Evey exercise can be for toning, building a lot of muscle or fat loss it just depends on how you do it.
Dumbbell flyes are my favorite exercise for chest. They are truly great for the whole chest, especially for the inner part of it. Love them! As every chest exercise they definitely must be done correctly or you will hurt your shoulders and you don’t get the juice out of the exercise. Thank you for the article!
I agree dumbbell flys are a great exercise they really hit the entire chest. Proper form is a must with every exercise we don’t want to get hurt and be sidelined from injury. Thats why i decided to do a how to dumbbel flys article
Really a good site, you have done a good job in laying it out, very good,
Clifford
Thank you
Thanks for this great article! I used to hit the gym a lot but decided it would be cheaper to train at home so articles like these are always helpful, especially when the instructions are as detailed as this. What is the best exercise to pair this workout with?
I always like to do dumbbell flys when I’m working my chest. You can see a chest workout here
Thanks for the tips. Next time at the gym I will try some of these and see how it goes. I mostly work cardio, but know I need to start doing some weight training.
Cardio is great but resistance training is also very important especially after the age of 40. You don’t have to lift heavy weights either you could do some light weight high rep workouts also.
Nice one travis I am currently losing weight and really want to attack this body fat!
Should I do low weight high reps to burn more fat? or should it be more focus on a low fat diet?
I can’t wait to follow your channel for tips! I wanna document my progress and share with you..
thanks for sharing
Shannon kamal
Yes doing low weight high reps will burn more fat. That combined with a good diet will melt your fat away very nice. Watch out for too many carbs also.
If you are trying to burn that fat away I would not recommend doing dumbbell flys on a flat bench. I would recommend doing a full body workout or pick some compound exercises to do. Because the more muscles you use the more calories you burn.
I can’t wait to hear about your progress.
A lot of people don’t think about this, but bracing your core and keeping your legs tight actually helps you to get more power when you’re doing the exercise. Another little trick I like to do is squeeze for like a second or two at the top before going back down. Gives you a burn like no other lol. Awesome article btw.
Yeah, that little squeeze at the top keeps your muscles working longer and a better burn.
It’s very handy to have the video so you can see exactly how to do this exercise. Now, I do have a question. How would this work for women? I know that the chest is a fairly fatty area for us, so would this help reduce bust size or make it firmer? I think this is an exercise I could actually manage to do.
I am pretty familiar with dumbbells on benches for a long time. At times, one would improvise and lay on planks supported by two stone at both ends.
Good workout from the video. You have always provides hand on review with practical demonstration
I hope to see more of your posts.
Thank you brother.
Hi
Thank you for this article with videos which was very helpful.
This is one of my best exercises due to the fact that I can see and feel results in a short space of time.
This article as confirmed that I am doing my dumbbell flies correctly and this is a good thing so thank you.
I will be sharing this article with my social media followers because doing these kind of exercises correctly is very important.
Thanks
Jennifer