How to Properly Do a DUMBBELL FLY | Mind Pump
ฝัง
- เผยแพร่เมื่อ 25 ส.ค. 2024
- Learning how to perform Dumbell Fly is important in building a great chest while weightlifting. Dumbbell flyes on a flat bench stretch the chest muscle and give you a great chest workout. Try these out and see your chest grow!
FREE GUIDE: How To Build A Great Chest! www.mindpumpme...
Timestamps:
(0:30) Elbow Position
(1:45) Points of Contact
(2:25) Depth
(3:00) Retract Shoulders
(3:30) Dumbbell Path
(3:55) Tempo and Bracing
(4:15) Common Mistakes
Subscribe to Mind Pump TV here: bit.ly/mindpumptv
Connect with Mind Pump:
www.mindpumpme...
/ mindpumpmedia
/ mindpump
/ mindpumptv
/ mindpump
Cable crossover and Dumbbell flyes are great chest exercises.
Me at the Gym:
"Are the dumbbells lined up at my nipples, bro?"
Guy at the gym:
....................
I will pinch you nippuls 👌🏻👌🏻😖
@@Tanmay_390 I expected this reply alot sooner smh lol
@@jdawg93 what did tamway say?
plot twist the dots are all niples lined up
@@maxrunhaar383 LMFAO
I never comment on TH-cam but this video is so detailed and it answered the questions I always wonder, but with under 10k views?? It deserve way more
aisyin it’s coming ;) We spent more time growing the podcast. TH-cam channel is way behind but getting there
@@MindPumpTV well it came XD
@@MePorro_ 120k views now :)
@@MindPumpTV what's is your podcast so i can follow?
idiot the video just came out nearly 2 years ago
This is actually pretty useful. Thank you. Although we may think we know everything, there’s always something new to learn.
And 9 monts forther, are u still doing those?
@@yesso4481 why wouldn’t he are they bad
Your name is missing an "x"
Should we arch in db fly the same way we do in bench press or db press?
@@abdulrehmanmir1423 yes if u were still wondering
Short and concise. No blah blah blah, straight to the point and clear instructions. God level explanation. Thank you, sir!
Absolutely love this series, awesome work Adam. Even for someone who's been lifting for years, there are always things we can learn and you do a great job of really breaking it all down. Can't wait to see more!
Key points:
- Start with a lightweight, as this is an isolation movement.
- Maintain a fixed position for the joints, keeping a 10-degree bend at the elbow.
- Avoid moving elbows or wrists during the fly, and instead turn elbows up to maintain wrist alignment with the elbow.
- Maintain four points of contact on the bench: feet, butt, upper back, and head.
- Keep elbows under the wrist and maintain a 10-degree bend while slowly contracting and expanding the chest muscles.
- Avoid rolling shoulders forward as the dumbbells come together, instead keeping shoulders retracted back.
- Breathe in on the way down and brace with abs and core, breathing out as the dumbbells close.
Just wondering, I only have heavy dumbbells (22.5 lbs each, heavy for me), would it be a problem if I still used them for dumbbell flies and did fewer reps?
@@Durzo1259 if its too heavy, ur elbows tend to take over and bend more, but if it works then sure
thx bro
Within 30 seconds of the video I subscribed. Best explanation ever. Newbie weight lifter here and I thank you.
The variation of dumbbells is extremely useful for a small person like me th-cam.com/users/postUgkxP26Tir6n60vUkdtn4mbwhRO8cwuJQNy2 But the dumbbell size being large it's hard to do certain exercises like deadlift ( I have to have my hands and legs a bit wider to accommodate the size of the DB )Otherwise happy with the purchase. No excuse not to lift weight when it's snowing outside.
Thanks for the very detailed breakdown of this classic move Adam.
I look foward to more.
Coming soon!
Should we arch in db fly the same way we do in bench press or db press?
Loved your video on "skull crushers" with dumbells. Since then I have started following you
thanks dude, i’ve always had garbage form with chest flies
I cant believe I've been doing them wrong for a whole year... I always dropped them down because I thought I was putting them on tension and indeed they were under tension but my arms and shoulders were hurting like hell... I thought it would go away, but no. Thank God I watched your video, I tried it immediatly, not dropping the way down , but controlling it. The difference is crazy and finally no pain!!! Thank you so much guys!!
Been doing machines for the past year and wanted to start using the free weights your videos helped a lot!! Thank you
fantastic explanation. very helpful. thank you very much !
excellent detail
Thank you for the detailed explanation! My shoulder was hurting while doing these because it was rolling my shoulders forward as you mentioned.
I just listened to the Eight Exercise Combos for Maximum Gains Podcast. I haven't ever done flat bench fly's before always incline. Thanks so much for highlighting the flat bench fly's. Then of course I googled proper form and Adam covers everything perfectly. Thanks guys, you guys are the best! I really appreciate the no bs, no bells and whistles approach to training.
I'v been weightlifting for over 20 years and you broke this down in a way that is easy to understand.
Millions of guys (and gals) out in the gyms all the world over are doing every damn exercise WRONG! More people should watch more videos like this.
no, he's literally right.
I'm a beginner and this was incredibly helpful, thank you!
I don't make comments on TH-cam but I came across this video and this was so informative. I shy away from doing weights in the gym unless I'm with my trainer then I'm more comfortable. I'm going to start working out on my own so this morning I figured I had better get out of my comfort zone and try the weights. I played your video and was listening to you while I was doing this exercise making sure I was doing it correctly. I will look for more of your videos to help me while I venture out on my own in the gym! Thank You!
Your videos are straight to the point, no self-promotion crap. Thank you for your good advice.
Awesome
Very informative
Thank you so much 😊
This video is so informative and has really helped me any and all questions I had about Dumbbell flies. Man, this exercise really really burns FAST. Thank you so much
Clearest, best description on TH-cam. Thank you!
Great explanation. Thank you for such clarity!
Thanks for your help!
Great stuff, thanks. I've always done these on a 45° incline, I will try it on a flat bench. I can go up to 85 lbs; at 90 my elbow ligaments become more and more stressed over a few weeks. At 85 the pain goes away. I was away for a year because of COVID and then moving to a new town without a good gym, but I found a better one.
Honestly one of the best videos on the movement I could find. Great work
There's so much junk in the fitness industry. It's so refreshing to find someone that a) is knowledgeable b) able to communicate that effectively.
Thanks a bunch
Awesome infos.
Thanks bro
Great explanation!!! I'm gonna feel a lot more confident trying this exercise tomorrow :D
I must say out of all the form videos, Adam seems to explain everything very clearly and easy for anyone to follow, enjoy learning here as a pose to the bigger channels
That was about. 45-75degree bend at the bottom of the movement in almost every rep you did. Advice to maintain a ~10degree bend when I started going to the gym caused me to have pain in my shoulders because I didn’t know better to focus on what feels right when I had bad mind muscle connection
10 degrees is asking for shoulder problems!
Just wanted to drop in and say I tried your method with these flys and woke up with my entire chest on fire. So, must have did em right... Need to go down to a more manageable weight tho. Thanks for all the help with this!!!
Pablo Lopez HELL YES!
@@MindPumpTV I'll be honest as a newbie performing these routines for the first time in a gym full of people is kinds hard. But it's good to have channels like this that help explain how to do it properly and safely, so again much appreciate the time and detail taken to explain this. Next up on my list of things to learn are compound movement weights like deadlifting and what not.
Love it bro!
I love the no bs approach and the just get into the workout approach. Video is really helpful. Some videos are ten -fifteen long for a simple workout because most it is fluff.
You aren't keeping your feet flat. Just giving you a hard time, lol. This video really helped and I immediately subscribed! Thanks.
So helpful. I was having shoulder pain while doing these and it must have been my arm/wrist alignment - made some tweaks that have helped.
Hello; Thank you for the detailed explination on doing chest flies, as simple as it is if not done properly you will sooner or later injure yourself.
This man has litteraly the longest arm i've ever seen, their are also big, good work dude.
thank you! my trainer moved away and now i’m on my own at the gym six months into lifting. this was a great tutorial!
best instructory video I've seen in a while, thanks man
I had some pain in mi shoulders when i first started the dumbell fly . After looking several times at this video together with mi friends we started to do as explained.
Really helped me gettin rid of that pain shoulders. Thnx
Excellent video 👏🏾👏🏾🔥🔥 great detail and explanations for every part of this exercise
This was legit the best video about an exercise tutorial I have ever seen. Very underrated channel and keep it up fellas. Love from Australia!!
Yes please, I need more info on how to build my chest...thank you.
The term "nipple line" sounds stupid but that's how you get people to remember stuff. Good job.
It really has nothing to do with memory, if you think nipple line sounds dumb it’s because you’re a noob pretty much.
@@dylanziesing6122 so in your opinion its not important to easily remember points made in an instructive tutorial video and also its only meant for advanced lifters who should already know this?
Thanks Adam. You're to go-to guy when I want to check and improve my technique.
I’ve learned more from Mind Pump than I have throughout all of high school
I like how you mentioned that you should do what works for you in regards to how deep you should go.
As a new PT this was very helpful. Subscribed!
honestly the fixed elbow explanation and demonstration was super helpful. Thanks!
Great video on the
chest fly. Seems I
have been doing it
mostly wrong. I am fortunate to have
found your video
before hurting my
shoulders. Worked
for me first set. I
believe that not
flaring but turning
elbows under, slightly
bending the arm and
not going down so far.
and use lighter weight.
I would bet 90% of those who see your
video are doing just
what I have been doing wrong. Thanks!
Doug H. FL.
Perfect form. Great contribution.
it’s my first day at a gym tomorrow, your advice is so helpful
Really helpful! thank you! great workout
You are arguably the best workout trainer on the internet
Thanks for the info. Perfect video!
This is a brilliant video. Couple of mistakes I was making had put me off dumbbell flys. This fixed them so thank you
Love this breakdown of cue's! Very clear, very easy to understand and follow. Thank you, I'll be sharing this with my trainers 👌🏼
i love this, new subscriber but learning SO MUCH and it really excites me too so ive started building a home gym although at the moment its just a few dumbells and and bench but thank you
nice and easy explanation thank you
I have watched quite a few videos of workout. But this is the only video that mentions how to breathe while working, which I found very useful. Thanks a lot!
Good to know, I used to do that squeeze at the end. Going to stop doing that today.
hey dude! how's your physique going!
Thanks for this! Everyone listen to this man. I tore my ac joint in my shoulder due to some of the common mistakes he points out here with this lift.
Had I seen this video prior to getting into lifting, I would've saved myself from almost two months of recovery and not getting to go to the gym full time
This is a great video. Very discretion discretion and answers common questions with excellent detail, that doesn't leave you with any vague "what if "
Very helpful, thank you.
smitty1 glad you liked!
Extremely detailed and informative!
Thanks so much ur very thorough, much detail thx
There is a safer way to do this exercise. You shouldnt reach your arms as wide as in this video because it doesnt create any more tension to the pec muscle than if you have your arms bent at the elbow. Plus it is way safer for the shoulder because if you have your arms at a 90 degree angle at the elbow you have way more control when you're at the bottom position. So bring your arms to a 90 degree angle at the elbow and dont flare them to the side so wide. (This info was from Athlean-X channel)
This is one of the best demonstrated and succinctly explained fitness videos I've ever seen
Explained it very well. Will use this today!
So meticulous and precise. Thank you for offering your insight.
Feels pretty useful. I am going to follow this advice.
Great video and hopefully this prevents anybody who is watching this from injuring their pec or shoulders.
Very good
got a lot out of this. Thanks. Always get told to squeeze the chest at the top. Glad you explained that part
Brilliant explanation and cues, thanks so much
Great video, thank you!
i squeeze at the top but i do it differently. if you manipulate your breathing well, you can suck in your chest to get more ROM at the top. i find doing so REALLY activates my chest muscles, even with light weight. then, you hold your breath for a second or two and let the weights come back down. i find that manipulating breathing is VERY helpful for things like this. i do the same with pullovers to get more ROM from them.
Beautiful job explaining
Glad it was helpful!
How do you drop the weights after the rep is finished?
Ive always brought my shoulders up at the top of this movement… always learning, thanks!
FAX
What should be the ideal weight for beginner & advanced level and what is the ideal rep & set number for a beginner & advanced level?
Thanks Adam
Shoulders stay retracted back. Noted. I completely overlooked this detail for many years! Thank you for confirming this!
Thank you Adam. Lots of good information.
I just feel pain in shoulders after doing that exercise
The most well thought out and thorough video of a DB FlY!
your channel is just perfect. The way you explain things is very good
Thank you for the pointer when the arms are closing-in. I definitely did that before and never noticed that it was poor form and rolling my shoulders inwards..
Thank you
just a perfect video tnx
Great video I'm going for Incline fly one minute Guinness record in april. Great tips and the best show fellas
I really like dumbbell just flys. What I discovered is make it quick at the top. Don't pause or slow down when almost touching the dumbbells. In fact just when their about to touch you almost mentally say "no, no touch" and quickly bring them apart. However you can slow back down a little when lowering. It's abiut keeping the tension like a cable chest fly.
Excellent detail, great video.
Instant help and verification ! Good stuff, thanks!
I can't believe I have been doing this wrong for so long. Best video I've found so far!
Thank you for a great video. It doesn’t matter how long we do this it’s always good to check form for maximum performance