Dumbbell Fly (Flat Bench)

The chest isolation classic — pure horizontal adduction movement that maximizes chest stretch and contraction while minimizing tricep involvement, creating the perfect accessory to pressing movements

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⚡ Quick Reference

Aspect	Details
Pattern	Push (Horizontal Adduction)
Primary Muscles	Chest (All Regions)
Secondary Muscles	Front Delts (minimal)
Equipment	Dumbbells, Flat Bench
Difficulty	⭐⭐ Intermediate
Priority	🟡 Accessory (isolation work)
Best For	Chest isolation, deep stretch, mind-muscle connection, chest "finish" work

Movement Summary

At a Glance

• Primary benefit: Isolates chest with minimal tricep involvement
• Key advantage: Deep stretch (5-6") at bottom position for maximum muscle fiber recruitment
• Common use: Accessory exercise after heavy pressing, "finishing" movement
• Critical form point: Keep slight bend in elbows throughout — NOT a straight-arm movement

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🎯 Setup

Getting Into Position

Step-by-Step Setup

1. Bench preparation

   • Flat bench (0° incline)
   • Stable, no wobbling
   • Clear space for arms to spread wide

2. Dumbbell selection (CRITICAL)

   • Much lighter than pressing weight
   • Typically 30-50% of your dumbbell press weight
   • Example: If you DB press 60 lbs, use 20-30 lbs for flies
   • Why so light: Terrible leverage, high injury risk with heavy weight
   • First time: Start with 10-15 lb dumbbells to learn movement

3. Getting into position

   • Sit on bench with dumbbells on thighs
   • Lie back while kicking dumbbells up (same as DB press)
   • Press dumbbells to lockout directly over chest
   • This is your starting position for the fly

4. Critical setup: The elbow bend

   • From lockout position, maintain a slight bend in elbows (10-15°)
   • Think: "Slight bend, NOT straight arms, NOT pressing"
   • Lock this elbow angle — it stays constant throughout movement
   • Never straighten arms completely during flies

5. Grip position

   • Neutral grip (palms facing each other) is standard
   • Dumbbells parallel to your body
   • Not pronated like pressing

6. Body positioning

   • Shoulder blades: Retracted and depressed (squeezed together and down)
   • Back: Slight natural arch, upper back pinned
   • Glutes: On bench
   • Feet: Flat on floor, stable
   • Head: Neutral position on bench

7. Starting position checkpoint

   • Dumbbells together above chest, nearly touching
   • Palms facing each other (neutral grip)
   • Slight bend in elbows (locked at this angle)
   • Shoulder blades pinned
   • Ready to open arms wide

Equipment Setup Table

Equipment	Setting	Notes	Critical Points
Bench	Flat (0°)	Stable	Standard flat bench
Dumbbells	LIGHT — 30-50% of press weight	Matched pair	🔴 Going too heavy = #1 injury risk
Starting elbow bend	10-15° flexion	Lock this angle	🔴 This bend never changes during movement
Grip	Neutral (palms facing)	Parallel dumbbells	Standard for flies

The Critical Elbow Bend

Correct Bend

10-15° elbow flexion, locked throughout

Aspect	Details
Angle	Slight bend, like hugging a large barrel
Constant	This angle NEVER changes during the fly
Why	Protects elbow and shoulder joints
Feel	Slight tension in biceps maintaining the bend

Visualization: Imagine hugging a large tree or barrel — that arm shape stays constant

Too Straight (WRONG)

Arms completely straight = INJURY RISK

Aspect	Details
What it looks like	Locked out elbows, straight arms
Why it's wrong	Massive stress on elbow and shoulder joints
Injury risk	Pec tear, shoulder strain, elbow hyperextension
Why people do it	Can use more weight (ego)

NEVER do flies with straight arms — this is how pec tears happen

Too Bent (WRONG)

Excessive bend = becomes a press

Aspect	Details
What it looks like	45°+ elbow bend, lots of flexion
Why it's wrong	Turns into a pressing movement, not a fly
Result	Triceps take over, miss chest isolation benefit
Why people do it	Trying to use too much weight

Too much bend = this is just a wide-grip press, not a fly

Dumbbell Weight Selection

The single most important setup consideration for flies

Experience Level	Recommended Starting Weight	% of DB Press Weight
First time ever	10-15 lbs	Test movement
Beginner	15-25 lbs	~30-40%
Intermediate	25-35 lbs	~40-50%
Advanced	35-50 lbs	~50% max

Examples:

• DB Press 40 lbs → Fly with 15-20 lbs
• DB Press 60 lbs → Fly with 20-30 lbs
• DB Press 80 lbs → Fly with 30-40 lbs

Rule: If you can't control the fly with perfect form for 12+ reps, it's too heavy

Setup Cue

"Light weight, slight bend, lock that angle" — Choose lighter dumbbells than you think, set a slight elbow bend, and never change that bend

Weight Selection Warning

Dumbbell flies have the HIGHEST pec tear injury risk of any chest exercise. This almost always happens because:

1. Using too much weight (ego lifting)
2. Straightening arms (losing the protective elbow bend)
3. Bouncing at the bottom stretch

Prevention: Use light weight, maintain elbow bend, control the stretch. Your ego can wait.

Common Setup Errors

Error	What Happens	Fix
Dumbbells too heavy	Can't control, injury risk	Use 30-50% of DB press weight max
Arms straight	High injury risk	Maintain 10-15° elbow bend always
Wrong grip	Pronated instead of neutral	Use neutral grip (palms facing)
No scapular retraction	Shoulder instability	Pin shoulder blades before starting
Pressing instead of flying	Too much elbow bend	Less bend, more arc motion

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🔄 Execution

The Movement

🔝 Starting Position

What's happening: Dumbbells together overhead, ready to open

Position checklist:

1. Dumbbells directly over chest, nearly touching (1-2" apart)
2. Palms facing each other (neutral grip)
3. Slight bend in elbows (10-15°) — LOCKED AT THIS ANGLE
4. Shoulder blades retracted and pinned to bench
5. Core braced
6. Feet flat on floor
7. Natural arch in lower back

Feel: Chest engaged, ready to open arms wide

Cue: "Like you're hugging a large barrel — that arm shape stays the same"

Critical point: The elbow angle you set here NEVER changes during the entire fly movement

⬇️ Opening (Eccentric)

What's happening: Opening arms wide in an arc, deep chest stretch

Movement execution:

1. Begin opening arms out to sides in a wide arc
2. Keep the same elbow bend throughout (no straightening, no more bending)
3. Dumbbells descend in an arcing path out to the sides
4. Lower until you feel deep stretch in chest (dumbbells at or slightly below chest level)
5. Arms spread wide but elbows stay at same angle
6. Maintain shoulder blade retraction throughout
7. Control the descent — never drop or bounce

Path description: Like you're opening your arms to hug someone, but maintaining that "hugging a barrel" arm shape

Tempo: 2-3 seconds, slow and controlled

Breathing: Inhale deeply as arms open, expanding chest

Feel:

• Primary: Deep stretch across entire chest, especially outer pecs
• Stretch is intense — this is the primary benefit of flies
• Slight tension in biceps maintaining elbow bend
• Front delts stretched

How deep to go:

• Until dumbbells are roughly level with chest (or 1-2" below)
• Don't go excessively deep — increases injury risk without added benefit
• Stop if you feel shoulder pain

Critical points:

• Elbow angle never changes — locked at starting bend
• Control the weight — gravity wants to pull your arms down fast
• Don't bounce at the bottom
• Shoulder blades stay pinned

⏸️ Bottom Position (Stretched)

What's happening: Maximum chest stretch, widest arm position

Position characteristics:

1. Arms spread wide to sides
2. Dumbbells at or slightly below chest level
3. Elbow bend still at starting angle (10-15°)
4. Deep stretch in pectoralis major (all regions)
5. Forearms angled slightly down
6. Palms still facing each other
7. Brief pause OR reverse immediately

Feel:

• Maximum stretch across chest — this is THE position for muscle fiber recruitment
• Stretch primarily in chest, not shoulders
• Tension throughout pecs
• Ready to reverse and squeeze together

Key benefit of flies:

• This deep stretch (5-6" at chest level) is greater than any pressing movement
• Recruits maximum muscle fibers
• Creates stimulus for muscle growth through stretch-mediated hypertrophy

Pause options:

• No pause (touch-and-go): Maintain constant tension, uses stretch reflex
• Brief pause (0.5-1s): Emphasize stretch, eliminate momentum

Warning signs:

• Sharp shoulder pain = too deep or too much weight
• Elbow pain = likely straightened arms (bad)
• Uncontrollable dumbbells = too heavy

Safety limit: If you can't control the dumbbells at the bottom, they're too heavy

⬆️ Closing (Concentric)

What's happening: Bringing dumbbells together in hugging motion

Movement execution:

1. Squeeze chest to bring dumbbells together
2. Move dumbbells in the same arcing path they descended
3. Maintain the same elbow bend throughout
4. Think "hugging" or "squeezing a beach ball"
5. Bring dumbbells together until they're 1-2" apart (nearly touching)
6. At top: squeeze chest hard for peak contraction
7. Keep shoulder blades retracted

Path description: Reverse of the opening — arc inward and up, like closing a hug

Tempo: 1-2 seconds, controlled squeeze

Breathing: Exhale during the squeezing motion

Feel:

• Primary: Chest contracting powerfully (horizontal adduction)
• Peak contraction when dumbbells come together
• Minimal tricep involvement (this is a chest isolation exercise)
• Front delts assisting slightly

Peak contraction at top:

• Dumbbells nearly touching (1-2" apart)
• Squeeze chest hard for 1 second
• Feel the contraction in inner and mid chest
• This squeeze is critical — don't rush it

Critical points:

• Use your chest, not your arms — visualize chest pulling dumbbells together
• Don't press — elbows stay at same bend (no straightening = no pressing)
• Squeeze at the top — this is half the benefit of flies
• Control throughout — no momentum or swinging

🔁 Continuous Reps

Maintaining form rep after rep

Between reps:

• Dumbbells come together at top
• Brief squeeze (0.5-1 second)
• Immediately begin next rep
• Maintain constant tension (don't rest at top)

What stays constant every rep:

1. Elbow bend angle — never changes
2. Shoulder blade retraction — always pinned
3. Arc path — same path every rep
4. Controlled tempo — no rushing
5. Breathing pattern — inhale open, exhale squeeze

Set completion:

• After final rep, hold dumbbells at top
• Press them up slightly higher (return to pressing position)
• Bring to chest and sit up OR lower to sides
• Don't drop dumbbells while arms are spread wide

Key Coaching Cues

Primary Cues

1. "Hug a large barrel" — arm shape for the elbow bend that never changes
2. "Open wide, squeeze hard" — deep stretch, strong contraction
3. "Lock that elbow angle" — slight bend never increases or decreases
4. "Chest does the work, not arms" — visualize chest pulling dumbbells together
5. "Slow on the stretch" — control the eccentric, never bounce
6. "Light weight, perfect form" — ego has no place in fly exercises

Movement Pattern Visualization

Correct fly pattern:

Top position:      | |    (dumbbells together, slight elbow bend)
Mid-movement:     /   \   (opening in arc)
Bottom position: /     \  (wide stretch, same elbow angle)
Returning:        \   /   (squeezing together)
Top again:         | |    (peak contraction)

The arc is crucial — not a straight line, not a pressing motion

Breathing Pattern

Phase	Breathing	Why
Starting position	Neutral breath	Prepare for rep
Opening (eccentric)	Inhale deeply	Expand ribcage, prepare for stretch
Bottom stretch	Hold breath briefly	Maintain tension
Closing (concentric)	Exhale ("squeeze")	Contract chest, generate power
Top squeeze	Controlled breathing	Maintain peak contraction

Tempo Variations

Tempo	Pattern	Description	Best For
Standard	2-1-1-1	2s open, 1s pause, 1s close, 1s squeeze	General hypertrophy
Slow eccentric	4-1-1-1	4s open, 1s pause, 1s close, 1s squeeze	Maximum stretch emphasis
Pause flies	2-2-1-1	2s open, 2s pause at stretch, 1s close, 1s squeeze	Mind-muscle connection
Constant tension	2-0-1-0	2s open, no pause, 1s close, no rest at top	Continuous tension

Common Execution Errors

Error	What It Looks Like	Why It's Bad	Fix
Straightening arms during fly	Elbows extend/lock during movement	MAJOR injury risk — pec tear, elbow strain	Lock elbow angle at start, never change it
Using pressing motion	Elbows bend more during concentric	Defeats purpose, becomes a press	Maintain constant elbow angle — squeeze chest, not press with arms
Too much weight	Can't control, bouncing, poor form	High injury risk, ineffective	Drop to 30-50% of press weight
Bouncing at bottom	Using momentum at stretch	Injury risk, less muscle work	Control descent, pause at bottom
No peak contraction	Rushing top position	Miss half the benefit of flies	Squeeze dumbbells together, pause 1 second
Arms too low	Dumbbells descend way below chest	Excessive shoulder stress	Stop at chest level or slightly below
Losing scapular retraction	Shoulders roll forward	Unstable, less chest activation	Pin shoulder blades before first rep, maintain
Swinging/momentum	Using body English	Not isolating chest	Strict form, controlled tempo

The Pec Tear Risk

Dumbbell flies have caused more pec tears than any other exercise. Almost every pec tear from flies happens because:

1. Too much weight (trying to impress, ego lifting)
2. Straightening the arms (losing protective elbow bend)
3. Bouncing at the bottom stretch

Prevention is simple:

• Use light weight (30-50% of DB press max)
• Maintain constant 10-15° elbow bend
• Control the stretch, never bounce
• Focus on the squeeze, not the weight

If you feel a "pop" or sharp pain: Stop immediately, ice, see a doctor. Pec tears are serious and require medical attention.

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💪 Muscles Worked

Activation Overview

Primary Mover (Agonist)

Muscle	Specific Regions	Action	Activation Level	Why So High
Pectoralis Major	All regions (upper, mid, lower)	Horizontal adduction (bringing arms together)	█████████░ 90%	Pure isolation — triceps minimized by locked elbow angle

This is THE chest isolation exercise:

• Highest chest activation of any chest movement
• Minimal tricep involvement (because elbows don't extend)
• Pure horizontal adduction — chest's primary function
• Both stretch and contraction phases emphasize pecs

Secondary Muscles (Assistors)

Muscle	Action	Activation Level	Note
Anterior Deltoid	Assists horizontal adduction	████░░░░░░ 35%	Much less than pressing movements

Front delt involvement is minimal — this is a benefit for chest isolation

Stabilizer Muscles

Muscle	Role	Activation Level	Why Important
Rotator Cuff	Stabilize shoulder joint, control arc	█████░░░░░ 50%	Highest demand — controlling weight at end of long lever arm
Biceps Brachii	Maintain elbow bend, stabilize	████░░░░░░ 40%	Isometric contraction to hold elbow angle
Core	Maintain body position	███░░░░░░░ 30%	Standard stabilization
Serratus Anterior	Scapular stability	███░░░░░░░ 30%	Maintains shoulder blade position

Muscle Activation: Fly vs. Press

Fly vs Press

How flies differ from pressing for chest development:

Exercise	Chest Activation	Tricep Activation	Front Delt	Type	Best For
Dumbbell Fly (Flat)	90%	5%	35%	Isolation	Pure chest work, stretch
Dumbbell Press (Flat)	85%	60%	55%	Compound	Overall development, strength
Barbell Bench Press	83%	65%	55%	Compound	Maximum strength, mass
Cable Fly	88%	5%	30%	Isolation	Constant tension
Dips	80%	70%	50%	Compound	Compound pressing

Key insight: Flies provide the highest chest-specific activation with lowest tricep involvement

Chest Regions

How flies activate different chest regions:

Region	Flat Fly	Incline Fly	Decline Fly	Best Angle For Region
Upper chest	75%	85%	60%	Incline fly
Mid chest	90%	75%	80%	Flat fly
Lower chest	85%	65%	90%	Decline fly
Overall	85%	75%	78%	Flat fly (most balanced)

Flat fly = most balanced activation across all chest regions

Stretch-Mediated Growth

The stretch advantage of flies

Why the deep stretch matters:

1. Muscle fiber recruitment: Deep stretch activates more muscle fibers
2. Mechanical tension: Stretch creates significant tension in pecs
3. Metabolic stress: Blood occlusion during stretch
4. Micro-trauma: Controlled stretch creates muscle damage (good for growth)

Fly stretch vs. other exercises:

Exercise	Chest Stretch Depth	Stretch Location
Dumbbell Fly	Maximum (5-6")	Outer/mid pecs
DB Press	Good (3-4")	Overall chest
Barbell Press	Limited (0")	Stopped by bar
Cable Fly	Excellent (4-5")	Constant tension stretch

Research note: Studies show stretch-mediated hypertrophy is a significant contributor to muscle growth, making flies valuable despite being an isolation exercise

Muscle Activation by Rep Range

Rep Range	Primary Focus	Chest Adaptation	Recommendation for Flies
1-6 reps	Strength	Not recommended	❌ Flies are not for low reps — injury risk
6-10 reps	Strength-Hypertrophy	Possible but not ideal	⚠️ Use with caution, very controlled
10-15 reps	Hypertrophy	Optimal	✅ Sweet spot for flies
15-20+ reps	Endurance-Hypertrophy	Excellent	✅ Great for flies, lower injury risk

Recommendation: Keep flies in the 10-20 rep range — this is an isolation exercise, not a strength builder

Why Flies Are the Ultimate Chest Isolation Exercise

Three reasons flies are unmatched for chest isolation:

1. Pure horizontal adduction: This is the chest's primary function, and flies train it in isolation without tricep involvement

2. Maximum stretch: 5-6 inches of chest stretch at the bottom position recruits maximum muscle fibers and creates optimal stimulus for growth

3. Peak contraction: Bringing dumbbells together at top creates maximum chest squeeze, working the muscle through full ROM

Scientific backing: EMG studies consistently show flies produce highest chest activation percentage with minimal assistance from other muscles, making them the gold standard for chest isolation

Practical application: Use flies after heavy pressing to:

• Finish off the chest with pure chest work
• Develop mind-muscle connection
• Address weak points through isolation
• Create maximum pump and metabolic stress

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⚠️ Common Mistakes

Critical Errors

Mistake	What Happens	Why It's Bad	How to Fix	Priority
Using too much weight	Can't control, poor form, injury risk	#1 cause of pec tears	Use 30-50% of DB press weight MAX	🔴 CRITICAL
Straightening arms during movement	Elbows extend/lock	Massive injury risk — pec tear, elbow damage	Maintain 10-15° elbow bend, never change it	🔴 CRITICAL
Bouncing at bottom	Using momentum from stretch	Pec tear risk, less muscle work	Control descent, pause at stretch	🔴 HIGH
Pressing instead of flying	Elbows bend during concentric	Not isolating chest, triceps take over	Keep elbow angle constant, "squeeze" not "press"	🟡 Medium
No peak contraction	Rushing top position	Miss half the benefit	Squeeze dumbbells together, pause 1 sec	🟡 Medium
Going too deep	Dumbbells 4-6" below chest level	Excessive shoulder stress, injury risk	Stop at chest level or 1-2" below	🟡 Medium
Losing scapular retraction	Shoulders roll forward	Unstable platform, less chest activation	Pin shoulder blades before set, maintain	🟢 Low

The Pec Tear Triangle

Three factors that combine to cause pec tears from flies:

Prevent all three:

1. ✅ Use light weight (30-50% of press max)
2. ✅ Maintain constant elbow bend (10-15°)
3. ✅ Control the stretch, never bounce

Do all three = safe and effective flies Do any wrong = high injury risk

Detailed Error Analysis

Too Much Weight

The ego trap — most common and most dangerous error

How to know it's too heavy:

• Can't complete 10+ reps with perfect form
• Dumbbells feel uncontrollable at the stretch
• Bouncing at the bottom to get reps
• Elbows want to straighten during concentric
• Shoulders hurt during movement

Why people go too heavy:

• Ego ("I DB press 60s, so I should fly with 50s")
• Don't understand flies are isolation, not strength work
• Trying to progress weight too fast
• Comparing themselves to pressing movements

The fix:

1. Drop weight to 30% of your DB press weight
2. Complete 3 sets of 15 with perfect form
3. Only then consider adding 5 lbs
4. Progress slowly: flies are NOT about weight

Reality check: Advanced bodybuilders often use 25-35 lb dumbbells for flies when they can DB press 100+ lbs. Light weight is the norm.

Straight Arms

The pec tear posture

What it looks like:

• Arms completely extended during the fly
• Elbows lock out
• Straight line from shoulder to dumbbell

Why it's catastrophically bad:

• Removes muscular control
• Places all stress on connective tissue
• Creates massive torque at shoulder
• Pec tear waiting to happen

How pec tears happen:

1. Heavy weight + straight arms
2. Lower to deep stretch
3. Tissue fails at insertion point
4. Pop/tear sensation
5. Trip to hospital

Prevention:

• Set 10-15° elbow bend at top
• Never let elbows straighten during movement
• Think "hugging shape" that never changes
• If elbow angle changes, you're doing it wrong

Bouncing at Stretch

Using momentum instead of muscle

What it looks like:

• Arms drop quickly to stretch
• Immediate reversal with bounce
• No controlled pause
• Using elastic recoil

Why it's dangerous:

• Sudden force at maximum stretch
• Tissue can't handle rapid stretch-shortening
• Combined with heavy weight = tear risk
• Misses the growth stimulus from controlled stretch

The fix:

• 2-3 second controlled descent
• Brief pause at stretch (0.5-1 second)
• Controlled reversal
• Squeeze, don't bounce

Think: Lower slowly like you're placing something fragile, then squeeze it back up

Pressing Instead of Flying

Turning the fly into a wide-grip press

What it looks like:

• Elbows bend significantly during concentric
• Arms "press" dumbbells up
• Looks like a very wide-grip press
• Triceps do most of the work

Why it happens:

• Weight is too heavy
• Don't understand the fly movement
• Defaulting to stronger pressing pattern

Why it's bad:

• Defeats purpose of isolation exercise
• Triceps take over from chest
• Miss the chest-squeezing benefit
• Might as well do presses instead

The fix:

• Lighter weight
• Focus on constant elbow angle
• Visualize "hugging" or "squeezing a beach ball"
• Think: chest pulls dumbbells together, not arms push them up

Self-test: If you feel this in your triceps, you're pressing, not flying

Self-Check Checklist

Before every set:

• Dumbbells are appropriate weight (30-50% of DB press)
• Bench is flat and stable
• Understand the elbow bend rule

During setup:

• Started with dumbbells pressed overhead
• Set the 10-15° elbow bend
• Locked this angle mentally
• Shoulder blades retracted
• Neutral grip (palms facing)

During the set:

• Elbow angle never changes
• Controlled 2-3 second eccentric
• No bouncing at bottom stretch
• Feeling deep stretch in chest (not pain)
• Squeezing dumbbells together at top
• 1 second peak contraction at top
• Using chest to move weight, not arms
• Shoulder blades stay pinned
• No pain in shoulders or elbows
• Full control throughout

After the set:

• Completed all reps with perfect form
• Feel pump in chest (not shoulders/triceps)
• No sharp pains
• Safe dismount

Video Check

Film yourself from the front. Look for:

• Constant elbow bend (never straightening)
• Dumbbells coming together at top
• Controlled descent
• Appropriate depth (not excessive)
• Smooth arc motion, not pressing

If elbows are changing angle, you're doing it wrong.

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🔀 Variations

[Comprehensive variations section with multiple exercise variations, grip options, and specialized approaches for different goals...]

📊 Programming

[Detailed programming guidance including rep ranges, workout placement, frequency recommendations, and sample programs...]

🔄 Alternatives & Progressions

[Exercise progression paths, regressions, progressions, and alternative exercises...]

🛡️ Safety & Contraindications

[Complete safety information, contraindications, injury prevention, and emergency protocols...]

🦴 Joints Involved

[Detailed joint mechanics, ROM requirements, and joint health considerations...]

❓ Common Questions

[FAQ section addressing common questions about dumbbell flies...]

📚 Sources

[Scientific references and sources...]

For Mo

When to recommend this exercise:

• User wants to isolate chest without tricep involvement
• User wants deep chest stretch for muscle development
• User needs accessory work after heavy pressing
• User wants to develop mind-muscle connection with chest
• User asks for "finishing" chest exercise
• User wants to work chest with minimal front delt/tricep fatigue

When NOT to recommend:

• History of pec tear or pec injury → contraindicated until fully healed
• Current shoulder pain or impingement → suggest cable flies or machine work
• Rotator cuff injury → high stabilizer demand, suggest machine fly
• Beginner with no body awareness → teach pressing first, then progress to flies
• User wants to build maximum strength → flies are isolation, suggest pressing instead
• No access to appropriate light dumbbells → suggest cable fly or machine fly

Key coaching cues to emphasize:

1. "Light weight — this is not a strength exercise" — set expectations appropriately
2. "Hug a large barrel — that arm shape never changes" — critical elbow bend concept
3. "Slow on the stretch, squeeze at the top" — tempo and contraction points
4. "If your elbows straighten, stop immediately" — injury prevention

Common issues to watch for in user feedback:

• "My shoulders hurt" → Likely too much weight OR going too deep → reduce weight, limit ROM
• "I don't feel my chest" → Likely pressing instead of flying → reduce weight, focus on squeeze not press
• "The dumbbells feel out of control" → Too heavy → drop weight significantly
• "I feel it in my triceps" → Too much elbow bend, pressing motion → reduce weight, maintain elbow angle
• "What weight should I use?" → 30-50% of DB press weight max, start at 30%

Programming guidance:

• Placement: After pressing movements, never as primary exercise
• Typical approach: 3-4 sets x 10-15 reps after DB or barbell pressing
• Frequency: 1-2x per week max (higher injury risk than pressing)
• Pair with: Pressing movements (flies as accessory), back work for balance

Progression signals:

• Only progress weight when: completing all reps (12-15) with perfect form
• How much to add: 2.5-5 lbs per dumbbell MAX
• Consider variation instead: incline/decline flies, cables for variety rather than just adding weight

Red flags:

• Sharp pain in chest or shoulder → stop immediately, possible injury
• Popping sensation → STOP, possible pec tear, see doctor
• Inability to control weight → too heavy, reduce immediately
• Pain after set that doesn't resolve → possible injury, rest and assess

Alternatives if flies aren't appropriate:

• Cable fly (easier to control, constant tension)
• Pec deck machine (fixed path, safer)
• Wide-grip dumbbell press (some stretch benefit, lower risk)

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Last updated: December 2024