The hyght dumbbell fly is a chest exercise performed on a bench using dumbbells. It targets the pectoral muscles and also engages the shoulders. The movement involves lowering the dumbbells in a wide arc to stretch the chest and then bringing them back together above the chest.
Also Works
Shoulders
How to Perform
1
Lie flat on a bench with a dumbbell in each hand, palms facing each other.
2
Extend your arms straight up over your chest, with a slight bend in your elbows.
3
Keeping a slight bend in your elbows, lower the dumbbells out to the sides in a wide arc until you feel a stretch in your chest.
4
Pause for a moment, then reverse the movement and bring the dumbbells back to the starting position.
5
Repeat for the desired number of repetitions.
Pro Tips
•Keep a slight bend in your elbows throughout the entire arc and do not change the elbow angle as you lower.
•Lower the dumbbells in a wide arc until you feel a stretch across your chest, then reverse by squeezing the pecs.
•Think about hugging a large barrel as you bring the dumbbells back together at the top.
Common Mistakes
•Straightening the arms at the bottom of the fly, which puts excessive stress on the elbow and shoulder joints.
•Turning the fly into a press by bending the elbows too much, which recruits the triceps and reduces chest isolation.
•Using too heavy a weight, which forces a shorter range of motion and reduces the chest stretch at the bottom.