Dumbbell chest flye tips
With the dumbbell flye, your objective should be to isolate the pec muscle fibers as much as possible. A major difference between the dumbbell press and the flye, is the muscles that are involved. When you press the triceps do come in to play, as a result of flexion and extension at the elbow joint.
This being said when you take out the triceps, the load shouldn't be anywhere near that of your press. When you perform the flye, there should be no flexion and extension at the elbow joint (as I'm doing in vid clip 1).
The only reason people flex and extend, is to make the distance between the shoulder joint (axis of rotation) and the load (moment arm) shorter (which makes it easier).
To perform flyes correctly, start using these tips:
✅ Drive your scapula hard into the bench
✅ Keep your thoracic extended at all times
✅ As you lower the load, think about taking the dumbbell away from you and not down
✅ Create a small degree of external rotation at the shoulder joint, just to overload the pec fibers in the lengthened range
✅ Prior to bringing the dumbbells across your body, contract your chest hard whilst keeping your thoracic extended
✅ Think about bringing your biceps across your body, don't think press up
✅ Bring the dumbbells just short of inline with your shoulders (no further). This keeps tension on your chest fibers
✅ Only increase the load when you can execute the exercise whilst maintaining all these tips in place
✳️ If these tips helped, please TAG a friend in and let them know too. If you have any questions send me a PM
Thank you 😊