How to Properly Do a DUMBBELL FLY | Mind Pump 

I never comment on RU-vid but this video is so detailed and it answered the questions I always wonder, but with under 10k views?? It deserve way more

Me at the Gym: "Are the dumbbells lined up at my nipples, bro?" Guy at the gym: ....................

Short and concise. No blah blah blah, straight to the point and clear instructions. God level explanation. Thank you, sir!

This is actually pretty useful. Thank you. Although we may think we know everything, there’s always something new to learn.

Within 30 seconds of the video I subscribed. Best explanation ever. Newbie weight lifter here and I thank you.

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.

The variation of dumbbells is extremely useful for a small person like me ru-vid.comUgkxP26Tir6n60vUkdtn4mbwhRO8cwuJQNy2 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.

I'm a beginner and this was incredibly helpful, thank you!

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.

Thank you for the detailed explanation! My shoulder was hurting while doing these because it was rolling my shoulders forward as you mentioned.

Your videos are straight to the point, no self-promotion crap. Thank you for your good advice.

fantastic explanation. very helpful. thank you very much !

I don't make comments on RU-vid 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!

Been doing machines for the past year and wanted to start using the free weights your videos helped a lot!! Thank you

Clearest, best description on RU-vid. Thank you!

Loved your video on "skull crushers" with dumbells. Since then I have started following you

Thanks for the very detailed breakdown of this classic move Adam. I look foward to more.

Great explanation. Thank you for such clarity!

excellent detail

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

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.

Awesome Very informative

Thanks for your help!

Awesome infos. Thanks bro

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!!

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

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!

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.

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.

Thank you so much 😊

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.

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.

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.

thanks dude, i’ve always had garbage form with chest flies

As a new PT this was very helpful. Subscribed!

Thanks Adam. You're to go-to guy when I want to check and improve my technique.

honestly the fixed elbow explanation and demonstration was super helpful. Thanks!

best instructory video I've seen in a while, thanks man

it’s my first day at a gym tomorrow, your advice is so helpful

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!

I like how you mentioned that you should do what works for you in regards to how deep you should go.

Excellent video 👏🏾👏🏾🔥🔥 great detail and explanations for every part of this exercise

This is a brilliant video. Couple of mistakes I was making had put me off dumbbell flys. This fixed them so thank you

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

You are arguably the best workout trainer on the internet

Yes please, I need more info on how to build my chest...thank you.

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

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 "

How do you drop the weights after the rep is finished?

got a lot out of this. Thanks. Always get told to squeeze the chest at the top. Glad you explained that part

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!!!

Shoulders stay retracted back. Noted. I completely overlooked this detail for many years! Thank you for confirming this!

Great explanation!!! I'm gonna feel a lot more confident trying this exercise tomorrow :D

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!!

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

Thanks for the info. Perfect video!

your channel is just perfect. The way you explain things is very good

This is one of the best demonstrated and succinctly explained fitness videos I've ever seen

Feels pretty useful. I am going to follow this advice.

Explained it very well. Will use this today!

Really helpful! thank you! great workout

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..

So meticulous and precise. Thank you for offering your insight.

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.

I can't believe I have been doing this wrong for so long. Best video I've found so far!

What should be the ideal weight for beginner & advanced level and what is the ideal rep & set number for a beginner & advanced level?

One of the best tutorials I’ve ever seen!! Thank you for your thoroughness!

Thanku so much for pointing out my mistake of squeezing the chest at the end Hope it will help me alot 😊

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.

Ive always brought my shoulders up at the top of this movement… always learning, thanks!

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

Great video I'm going for Incline fly one minute Guinness record in april. Great tips and the best show fellas

Very good

You aren't keeping your feet flat. Just giving you a hard time, lol. This video really helped and I immediately subscribed! Thanks.

The most well thought out and thorough video of a DB FlY!

Appreciate your effort for putting this informations. I think having a shorter video is more ideal

Thanks so much ur very thorough, much detail thx

This man has litteraly the longest arm i've ever seen, their are also big, good work dude.

Just stared but started with a low weight well below what I could theoretically do at first and glad to see that I ended up having good form because of that

Instant help and verification ! Good stuff, thanks!

So much info in just 5 minutes!!

Thanks for this upload!!! Liked and subscribed

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

Thanks Adam

I’ve learned more from Mind Pump than I have throughout all of high school

Beautiful job explaining

Thank you for your throughout explanation, you are always to good at explaining. My question is can i do the dumbbell fly lying on the floor? i don't have a bench.

Thank you Adam. Lots of good information.

Everything was explained in details 👌

Love this breakdown of cue's! Very clear, very easy to understand and follow. Thank you, I'll be sharing this with my trainers 👌🏼

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)

Brilliant explanation and cues, thanks so much

Very helpful, thank you.

Thank you much respect bro!

The term "nipple line" sounds stupid but that's how you get people to remember stuff. Good job.

I appreciate your video. This showed me everything I was doing incorrectly.

I found what helps me with dumbbell flys is that I never lockout on the top position; I stop just short of having the weights over my shoulders. and I try to tense my pecs in this position. It's not a large range of motion, but I'm always keeping the weight on my chest.

You guys and Jeremy Ethier are my favorites. Keep up the great work!