Dumbbell Flies

  1. Registered User
    Pain Eater's Avatar
    Stats
    6'1"  240 lbs.
    Join Date
    Apr 2009
    Posts
    27
    Answers
    0

    Arrow Dumbbell Flies


    Hey, guys. I usually use the cable machine to do flies for my chest, but I decided to try doing them with dumbbells. I noticed when I do them it feels like they are working my front delts a lot more than my pecs. Its probably a problem with my form, what I do is go down in an arcing motion until I feel a good stretch with my elbows slightly bent. Then I come up in the same arcing motion and squeeze my pecs at the top. I' not sure what Im doing wrong but I think I might be bending my elbows too much or too little.

    Any Ideas?

  2. yea!!!!!
    brk_nemesis's Avatar
    Stats
    6'3"  249 lbs.
    Join Date
    Oct 2005
    Age
    30
    Posts
    1,403
    Answers
    0


    Maybe dont come all the way up, stop arms at 45 degrees to the body. Or maybe your elbows are rotating outward/inward too much. Grab some low weight and start practicing with different ways. Im actually opposite with you,.. I get crazy delt activation from cables, not DB's.
  3. Registered User
    swollwilliams's Avatar
    Stats
    5'10"  270 lbs.
    Join Date
    Apr 2009
    Posts
    279
    Answers
    0


    when doing flyes, imagine you are giving a big girl a hug..you don't want your arms straight, yet you don't want them bent too much.. a good stretch at the bottom, but not so deep that you are engaging your delts in the movement, a good squeeze at the top, keeping the tension on the pecs..sounds like you are doing the movement right by your description...i think the 8-12 rep range works best here,, with a good warm up of 15 or so to loosen up the shoulder joint, but to also get the blood in the pec area..choose a weight you can really concentrate on the entire movement.. may just take a little practice to get it down since you are used to going with the cable flyes..
    •   
       

  4. Registered User
    Pain Eater's Avatar
    Stats
    6'1"  240 lbs.
    Join Date
    Apr 2009
    Posts
    27
    Answers
    0

    Thumbs up Thanks


    Thanks for the replies. I think brk_nemesis may be right that I am rotating my elbows too much, or maybe my wrists. I will go for low weight next time to get my form right.
  5. Registered User
    allstar504448's Avatar
    Stats
    5'11"  185 lbs.
    Join Date
    Feb 2009
    Age
    23
    Posts
    142
    Answers
    0


    arch your back and do what they said, dont do it straight up and down
  6. Banned
    JW32Hoops's Avatar
    Stats
    6'7"  250 lbs.
    Join Date
    Aug 2007
    Posts
    1,200
    Answers
    0

    Thumbs up


    Quote Originally Posted by swollwilliams View Post
    imagine you are giving a big girl a hug..
    best ever...reps sir, reps

    Pain Eater, Decline DB flyes seem to really isolate the pecs, imo
  7. Registered User
    ticktwo's Avatar
    Join Date
    Aug 2007
    Posts
    44
    Answers
    0


    Also watch for arm position in relation to your body. Are you crucified...arms and trunk make a T or are your arms positioned more towards your legs. I see a lot of guys in the gym where the elbows drop a bit toward their legs..this puts more weight on your delts.
  •   

      
     

Similar Forum Threads

  1. OHP vs Dumbbell OHP
    By Steelwolf in forum Exercise Science
    Replies: 13
    Last Post: 02-14-2011, 12:32 AM
  2. Barbell vs Dumbbell
    By Bile12345 in forum Exercise Science
    Replies: 11
    Last Post: 06-11-2010, 06:49 AM
  3. lookin for some chest width... i hear flies are great
    By sreed11 in forum Training Forum
    Replies: 39
    Last Post: 12-06-2007, 01:51 PM
  4. Dumbbell Deadllifts
    By MrBean in forum Exercise Science
    Replies: 4
    Last Post: 04-05-2004, 01:29 PM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •  

Log in

Log in