Dumbbell flyes are an isolation exercise aimed at stretching and contracting the chest muscles. This movement complements basic exercises such as bench press or dumbbell press and helps improve the shape and definition of the chest area.
Dumbbell flyes involve lying on a flat bench and spreading the dumbbells to the sides, stretching the chest muscles, and then bringing them back together.
The primary movement occurs solely at the shoulder joints, making this exercise isolated.
This exercise is suitable for anyone looking to improve the shape, definition, and flexibility of their chest muscles. It is recommended to include it in the routines of both beginners and experienced athletes to complete their chest workout.
Muscles worked during dumbbell flyes
- Chest muscles: the main load is directed at the pectoralis major, especially its outer and inner sections.
- Anterior deltoids: help maintain shoulder joint stability.
- Stabilizer muscles: the core and lower back provide stability for the body on the bench.
Technique
Preparation:
- Sit on a flat bench with the dumbbells resting on your thighs.
- Lie back, lifting the dumbbells above your chest with a slight bend in the elbows.
- Your palms should face each other, and the elbows should remain slightly bent throughout the exercise.
Dumbbell spreading:
- Slowly spread the dumbbells to the sides, ensuring the elbows move in an arc.
- Stretch your chest muscles without lowering the dumbbells too far to avoid overloading the shoulder joints.
Dumbbell bringing together:
- Bring the dumbbells back to the starting position above your chest, feeling the contraction of the chest muscles.
- At the top position, try not to bang the dumbbells together to maintain tension in the muscles.
Completion:
- After finishing the set, carefully lower the dumbbells onto your thighs and then to the floor.
Benefits
- Isolated chest work: focus on the chest muscles without actively involving the triceps and shoulders.
- Muscle stretching: promotes increased flexibility of the chest muscles and improved range of motion.
- Development of shape and definition: an excellent exercise for finishing the chest workout.
- Correction of imbalances: each arm works independently, helping to balance the load.
Common mistakes and how to avoid them
Excessive stretching: lowering the dumbbells too far can injure the shoulder joints.
It is recommended to lower the dumbbells to a comfortable level while maintaining a slight bend in the elbows.
Straight elbows: straight arms increase the load on the elbow joints and reduce effectiveness.
The elbows should remain slightly bent throughout the exercise.
Banging dumbbells at the top: this reduces tension in the muscles.
Bring the dumbbells close together but avoid collision.
Too heavy weight: a heavy weight can worsen technique and increase the risk of injury.
Choose a moderate weight that allows for smooth movement.
Improper breathing: holding your breath reduces the effectiveness of the exercise. Exhale when bringing the dumbbells together, inhale when spreading them.
Tips for beginners
Start with a light weight. This will help master the technique and avoid injuries.
Use a moderate range of motion. Do not strive to lower the dumbbells too low.
Pay attention to your breathing. Proper breathing increases effectiveness and safety.
Incorporate the exercise at the end of your workout. Flyes are best suited for finishing muscle work after basic movements.
Comparison with other chest exercises
Barbell press: more suitable for building strength and mass.
Dumbbell press: combines freedom of movement with high load.
Dumbbell flyes: ideal for isolating and stretching the chest muscles.
