Dumbbell flyes

3 × 10-12  ·  Equipment: Dumbbells, Bench

Muscle groups: Chest

How to do dumbbell flyes

1. Lie on the bench holding a dumbbell in each hand over your chest with palms facing each other.
2. Engage your chest and open your arms in an arc out to the sides with your elbows slightly bent.
3. Lower until you feel a comfortable stretch in your chest, without going past shoulder height.
4. Exhale and bring the dumbbells back together along the same arc, as if hugging a tree trunk.
5. Keep your chest up and your shoulder blades stable throughout the movement.
6. Do not let the dumbbells touch at the top and lower at the same speed you raise.

Mistakes to avoid

• Do not lower the dumbbells below shoulder level: overstretching injures the shoulder capsule.
• Avoid locking your elbows at the top; keep a slight, constant bend.
• Do not turn the movement into a press; flyes must follow an arc, not a push.
• Use a weight you control through the full range and carefully set the dumbbells down when done.

Progression

• Start light with 10-12 controlled reps and add 2 reps each week.
• Increase the weight in small steps only when you finish the set without losing the arc.
• Increase time under tension by lowering slowly over 3 seconds and raising in 1.
• Once you master the movement, combine flyes with presses to progress to harder exercises.