Well Warriors it’s been a hot minute since I talked about form tips. If you are going to strength train, and I hope you are at least considering it, then you gotta do it correctly. Poor form can lead to training inconsistencies and injuries. So today, I’ve got my best tips to nail dumbbell pec flyes.
Before we take the deep dive, let me clarify the difference between compound and accessory movements. Compound lifts involve multiple joints moving. More muscle is needed to create the movement, which tends to be a large motion and also tends to involve a decent amount of weight. An accessory lift usually involves a single moving joint. And while this requires less muscle input, it doesn’t mean that form is a lesser consideration. Accessory lifts are important as they usually train a secondary movement in one of the larger muscle groups.
As the name implies, pec flyes are an exercise for your pectoral muscle group. But as chest presses (dumbbell, barbell, or otherwise) are a compound movement, pec flyes are an accessory lift. While both shoulders and elbows are in motion to create a chest press, only the shoulders should be moving in a dumbbell pec fly.
The pectoral muscle group is set up to create a lot of force in a pressing or pushing motion, but this muscle group is also responsible for bringing our arms in towards the center of the body. Pec flyes do a great job of training this secondary motion if they are done correctly.
As usual, my first tip has to do with setting up the exercise. I harp on this so much because I see so many lifters rushing through this process and getting it right really does make a huge difference. Dumbbell pec flyes should be done on a flat bench. The lower back and neck should be holding their natural curves. No over arching and pressing your navel towards the ceiling or pushing your head forcefully into the bench. Use a rolled towel under your neck if necessary and place your feet up on the bench if you have shorter legs.
My second tip has to do with choosing your weight. Because dumbbell pec flyes are an exercise utilizing a large muscle group, many lifters think they can go bench press heavy here. But remember these are an accessory lift? Yeah, that usually means the muscle may be working in a plane of motion that it isn’t as strong in. Go lighter than you think you should. Take a practice rep or two and adjust if needed.
During those practice reps, also take note of your elbows. Again, remember this is an accessory lift, they shouldn’t be moving. This is probably the biggest mistake I see made with this particular exercise. Your elbows should be locked in at about a 30 degree bend. Straighten your arms and gravity creates a really large force that your shoulders need to overcome which can be dangerous. Bend the elbows further and you aren’t taking advantage of said force to get the most out of the lift. Long story short, your body should form a circle when the weights are together at the top.
Speaking of, mind the control. You should not be dropping your arms below the level of the bench. In other words, your upper arms should be approximately parallel with the ground at the bottom of the motion. When you return to the top, the weights shouldn’t be banging together. Of course, it usually happens once during a set, especially at the end when you might be tired. But if this is happening more reps than not, you need to slow down and/or drop the weight a bit because you don’t have control.
And my last tip goes hand in hand with control. Breathe. Trainers often instruct breath during the compound lifts as it helps the muscles in question create the necessary force. But it is equally important during accessory lifts. With dumbbell pec flyes, you should be inhaling as you open your arms and lower the weights. As you close your arms together, a strong a steady exhale will help you focus on squeezing the pectorals to get more out of each rep.
Dumbbell pec flyes are one of my favorite lifts. They are uniquely challenging and offer a huge boost to any other pushing compound lifts over time. What tip did you find most helpful?
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