Fly (With dumbbells)

How To Do Fly The Right Way

Watch the video first:

1. Starting position: Keep your elbows slightly bent and align your hand with your shoulder line, in this exercise it’s really important to go through the full range of motion, make sure you don’t start the motion too high, you should feel a stretch in your chest when you get to that point. Try this at home now, spread your arms to the sides and align your hands in the shoulder line, you should feel the stretch right now, unless you’re a rubber Chinese girl, good luck with that.

2. Ending position: While your elbows are slightly bent, get to the point that your hands are around 60-70 degrees, make sure not to touch the dumbbells together, and remember the most common mistake is to get to the point that your hands are located in 90 degrees above your shoulders or more, if you do go more than 90 degrees you will be making the coffee brake that we talked about.

3. During the exercise: Make sure your elbows are slightly bent, I can’t stress this enough because locking your joints in this exercise can cause a damage to your elbows, and on the other side,  bending your elbows too much can’t prevent the muscle focus. Keep in mind that you need to move your arms in a straight line from the middle of your chest, lots of people move the arms diagonally which not the correct way.

Safety tip: This exercise is very commonly done with an arching of the lower back, to prevent it you can lift your legs to a 90 degrees and cross then.

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