How to Properly Do a DUMBBELL FLY | Mind Pump

Learning how to perform Dumbell Fly is important in building a great chest while weightlifting. Dumbbell flyes on a flat bench stretch the chest muscle and give you a great chest workout. Try these out and see your chest grow!

Timestamps:
(0:30) Elbow Position
(1:45) Points of Contact
(2:25) Depth
(3:00) Retract Shoulders
(3:30) Dumbbell Path
(3:55) Tempo and Bracing
(4:15) Common Mistakes

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Cable crossover and Dumbbell flyes are great chest exercises.

[jdawg]

Me at the Gym:
"Are the dumbbells lined up at my nipples, bro?"
Guy at the gym:

[gtc]

Key points:
- Start with a lightweight, as this is an isolation movement.
- Maintain a fixed position for the joints, keeping a 10-degree bend at the elbow.
- Avoid moving elbows or wrists during the fly, and instead turn elbows up to maintain wrist alignment with the elbow.
- Maintain four points of contact on the bench: feet, butt, upper back, and head.
- Keep elbows under the wrist and maintain a 10-degree bend while slowly contracting and expanding the chest muscles.
- Avoid rolling shoulders forward as the dumbbells come together, instead keeping shoulders retracted back.
- Breathe in on the way down and brace with abs and core, breathing out as the dumbbells close.

[aisyin]

I never comment on YouTube but this video is so detailed and it answered the questions I always wonder, but with under 10k views?? It deserve way more

[tyberius]

I cant believe I've been doing them wrong for a whole year... I always dropped them down because I thought I was putting them on tension and indeed they were under tension but my arms and shoulders were hurting like hell... I thought it would go away, but no. Thank God I watched your video, I tried it immediatly, not dropping the way down, but controlling it. The difference is crazy and finally no pain!!! Thank you so much guys!!

[jeffw]

Short and concise. No blah blah blah, straight to the point and clear instructions. God level explanation. Thank you, sir!

[aldalewis]

Thank you for the detailed explanation! My shoulder was hurting while doing these because it was rolling my shoulders forward as you mentioned.

[alejandroolvera]

This is actually pretty useful. Thank you. Although we may think we know everything, there’s always something new to learn.

[Chrisy_Ann]

thank you! my trainer moved away and now i’m on my own at the gym six months into lifting. this was a great tutorial!

[Salvejohnny]

Great explanation. Thank you for such clarity!

[cecilfurrii]

Within 30 seconds of the video I subscribed. Best explanation ever. Newbie weight lifter here and I thank you.

[healthiswealth]

Loved your video on "skull crushers" with dumbells. Since then I have started following you

[jorgenbastiaen]

I had some pain in mi shoulders when i first started the dumbell fly . After looking several times at this video together with mi friends we started to do as explained.
Really helped me gettin rid of that pain shoulders. Thnx

[KevnTheKevn]

thanks dude, i’ve always had garbage form with chest flies

[craigfosterofficial]

Brilliant thank you, just did this exactly how you described and it worked really well. went down a weight to practice getting the form right first. appreciate the video

[Cordovato]

I'v been weightlifting for over 20 years and you broke this down in a way that is easy to understand.

[herbv]

Honestly one of the best videos on the movement I could find. Great work

[ebenezersureshworkaccount]

I like how you mentioned that you should do what works for you in regards to how deep you should go.

[alexkaplan]

I’ve learned more from Mind Pump than I have throughout all of high school

[ceciliadelossantos]

I don't make comments on YouTube but I came across this video and this was so informative. I shy away from doing weights in the gym unless I'm with my trainer then I'm more comfortable. I'm going to start working out on my own so this morning I figured I had better get out of my comfort zone and try the weights. I played your video and was listening to you while I was doing this exercise making sure I was doing it correctly. I will look for more of your videos to help me while I venture out on my own in the gym! Thank You!

[lourdesmartin]

Yes please, I need more info on how to build my chest...thank you.