How to perform Dumbbell Chest Fly with proper form

Equipment Needed:

• Dumbbells
• Flat bench

Setup:

1. Lie on your back on a flat bench, feet planted on the ground.
2. Hold a dumbbell in each hand, arms extended above your chest, palms facing each other.

Execution:

1. Lowering Phase:

   • With a slight bend in your elbows, slowly lower the dumbbells out to the sides in a wide arc.
   • Keep your elbows fixed and lower until you feel a stretch in your chest, not exceeding shoulder level.

2. Lifting Phase:

   • Reverse the motion by bringing the dumbbells back together over your chest, maintaining the slight bend in your elbows.
   • Focus on squeezing your chest as you lift the dumbbells back to the starting position.

Tips for Proper Form:

• Keep your shoulders down and avoid arching your back.
• Maintain a controlled tempo; avoid using momentum.
• Breathe out as you lift and breathe in as you lower.
• Keep your wrists neutral and avoid excessive bending.

Common Mistakes:

• Lifting too heavy, which can compromise form.
• Lowering the dumbbells too far, risking shoulder injury.
• Allowing elbows to flare out excessively or to droop down.

Overall Focus:

• Concentrate on the contraction of the chest muscles throughout the movement.