Open the chest, do not dump the bells

Dumbbell Fly

Lie on a bench. Bells over your chest. Open like you are hugging a barrel. Stop. Hug them back. This is not a press with a curve.

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Hunter: I keep these light. If I have to bend the elbows into a press to survive, I picked the wrong bells. Flys are not a max lift.

Cues

Shoulder blades on the bench. Bells over the chest. Soft elbows. They stay that angle.
Open. Lower until the stretch is yours, not a dump into the armpit.
Do not let the bells fall behind your head. That is a pullover.
Hug them back over the chest. Squeeze. Do not clang.
Wrists stay stacked. Do not turn it into a curl at the top.

Setup

Bells you can control for 10-12. Three sets after a press. Rest about a minute. Incline fly is a cousin. Log dumbbell fly unless you mean incline. If the floor is safer, a floor fly shortens the stretch. Log that.

After the press

The press trained the load. This is extra chest if you still have time. Three sets. You do not need pec deck plus cable fly plus this because the floor had three.

Vs a cable fly

Cables keep tension at the top. Dumbbells get a stretch at the bottom. Pick one as the extra. Log the tool.

Shoulders talking

Shorten the range. Or skip and press. This page is not a clinic. Stop if it is sharp.

Common misses

Going so heavy the elbows fold into a press. Dumping the stretch. Bending and pressing to cheat. Clanging the bells. Also: a pair you copied from bench.

FAQ

How low?

Until the stretch is honest and the elbows still have their bend. Lower is not always better.

Flat or incline?

Flat is this page. Incline is a different log name.

Log dumbbell flys in the free Vitality Engine. Bell size, every working set.

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