How to Properly Do a DUMBBELL FLY | Mind Pump

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.mindpumpmedia.com/p/How-T...
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
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Cable crossover and Dumbbell flyes are great chest exercises.

[@jdawg93]

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

[@Tanmay_390]

I will pinch you nippuls 👌🏻👌🏻😖

[@jdawg93]

@@Tanmay_390 I expected this reply alot sooner smh lol

[@Stevenlyons777]

@@jdawg93 what did tamway say?

[@maxrunhaar383]

plot twist the dots are all niples lined up

[@jdawg93]

@@maxrunhaar383 LMFAO

[@aisyin9250]

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

[@MindPumpTV]

aisyin it’s coming ;) We spent more time growing the podcast. KZbin channel is way behind but getting there

[@MePorro_]

@@MindPumpTV well it came XD

[@ClutchFilms]

@@MePorro_ 120k views now :)

[@taliayousef6187]

@@MindPumpTV what's is your podcast so i can follow?

[@iamapokerface8992]

idiot the video just came out nearly 2 years ago

[@Somadream89]

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!

[@alejandroolvera4190]

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

[@yesso4481]

And 9 monts forther, are u still doing those?

[@chancebustion1295]

@@yesso4481 why wouldn’t he are they bad

[@antonjohansson8699]

Your name is missing an "x"

[@abdulrehmanmir1423]

Should we arch in db fly the same way we do in bench press or db press?

[@langachristina7251]

@@abdulrehmanmir1423 yes if u were still wondering

[@jeffw825]

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

[@redcardagainstracism6728]

The variation of dumbbells is extremely useful for a small person like me kzbin.infoUgkxP26Tir6n60vUkdtn4mbwhRO8cwuJQNy2 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.

[@acoruna5421]

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

[@mgme7469]

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.

[@AB-fm2bm]

Great job Mind Pump TV, I really like the way you guys address mechanics on your videos.

[@gtc4189]

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.

[@Durzo1259]

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?

[@hotbuu10]

@@Durzo1259 if its too heavy, ur elbows tend to take over and bend more, but if it works then sure

[@muhammadnurali906]

thx bro

[@shakia1111]

I just recently came across your channel and I love it. Your detailed tutorials and explanations are awesome. Keep up the good work.

[@pkarap19]

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

[@Cordovato]

I'v been weightlifting for over 20 years and you broke this down in a way that is easy to understand.

[@BurgerTx]

Perfect form. Great contribution.

[@herbv3449]

Honestly one of the best videos on the movement I could find. Great work

[@lauraaltobelli5064]

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.

[@joemartin4821]

Really dug the insight on this. Helped clear up some confusion I've had with fly's for awhile. Subbed

[@silaslizzie43]

Clearest, best description on KZbin. Thank you!

[@cecilfurrii6218]

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

[@dankety81]

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

[@sharkbait649]

Extremely detailed and informative!

[@theshooterflynn]

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

[@boyacuff5408]

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

[@Vilutusk]

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

[@2oleaves843]

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

[@MindPumpTV]

Coming soon!

[@abdulrehmanmir1423]

Should we arch in db fly the same way we do in bench press or db press?

[@ChrisMrPeligroBoone]

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

[@teresakramer3442]

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

[@ahd4640]

I love your channel thanks for the great videos👍🏼🌹

[@Salvejohnny93]

Great explanation. Thank you for such clarity!

[@BruinsWingsfan]

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

[@Satellite215]

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!

[@tectitecom]

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

[@QalaLover]

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

[@danieldestefano9518]

Amazing video + good quality of recording. Kudos

[@fakinoshitakim]

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

[@FarMoreAccurate]

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..

[@ceciliadelossantos8541]

I don't make comments on KZbin 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!

[@travelinben1966]

Great video, thank you!

[@seansullivan7928]

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 "

[@jakebuchanan9860]

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

[@johngray166]

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

[@eddie8096]

Thanks!👍🏻😀 Exactly what I was looking for!

[@anthonybaldwin3751]

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

[@aldalewis7113]

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

[@meinhendl]

fantastic explanation. very helpful. thank you very much !

[@CharaTheChampion]

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

[@Blaze-wx8li]

Thanks for your help!

[@jamesball1079]

Awesome breakdown, cues

[@zwels]

Thanks for this upload!!! Liked and subscribed

[@healthiswealth4013]

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

[@Beetoores]

Great video 🔥

[@loseinments]

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

[@OGButterlord]

Great video!

[@tyberius5615]

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!!

[@tracybest5790]

As a new PT this was very helpful. Subscribed!

[@zackhanson3168]

Thanks so much ur very thorough, much detail thx

[@BoudoirBoutiqueNC]

Excellent!

[@GreaterthanGreat]

Great informative vid, straight to the point. Instant subscribe👍

[@ravin6830]

excellent detail

[@snes09]

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

[@Smiley01987]

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

[@anonymoususer2271]

This is awesome. Thanks, man :)

[@donaldschaefer6860]

Very thorough video. I've just began lifting again. My form is "off" on a few exercises, including flys. Thanks for the very helpful info. Just subscribed.

[@kristenconger]

Really helpful! thank you! great workout

[@lydiavogel7924]

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

[@alokchoudhary55]

Everything was explained in details 👌

[@jorgenbastiaen779]

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

[@tomstranney2234]

Brilliant explanation and cues, thanks so much

[@user-ei4fn3mt6q]

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

[@Jag.]

U got a new subscriber. Very informative...

[@sideshow8840]

Great video very detailed and informative, thank!

[@ebenezersureshworkaccount8947]

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

[@weskerEverKnight]

Thank you much respect bro!

[@rafapd7797]

Awesome infos. Thanks bro

[@wilsonkowira383]

nice and easy explanation thank you

[@johnt7630]

Really useful advice. Thanks.

[@Aesthetictya]

Amazing detail❤😊

[@gopherstate777]

Thank you Adam. Lots of good information.

[@Brillemeister]

My elbows thank you...thanks for sharing and God bless

[@Sunshine-zy7fe]

Thank you so much 😊

[@maxiyzx]

just a perfect video tnx

[@ruimanuel4292]

Very detailed video, thank you so much, and yes I was doing it the wrong way. 👍

[@freshtowels3917]

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.

[@TitanHurdles]

So much info in just 5 minutes!!

[@brianthompson5672]

great tips

[@lou_mat8256]

Awesome video

[@pictureperf]

Instant help and verification ! Good stuff, thanks!

[@ProModzCustomz]

Explained it very well. Will use this today!

[@donovangovender4495]

Awesome Very informative

[@lourdesmartin6602]

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

[@edies7607]

Excellent

[@chrisy941-]

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!

[@doughuston1595]

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.

[@matc8085]

thanks great vid

[@TelemachusHeeler]

Cool, thanks!

[@benmillen5481]

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!!

[@h6lt]

Bro you help me so much thank you.

[@timange124]

Excellent detail, great video.

[@dqz3921]

Good advice.

[@ninawilliams7927]

Great video. Thank you 😊