8 Dumbbell Fly Mistakes and How to Fix Them

This series will zoom in on one exercise at a time and point out common errors and how you can fix them. At the end of the day, nothing is dogma, and your technique should be the one that gives you the highest stimulus at the lowest cost of fatigue. To make sure you're getting the best of both worlds, check out our SFR video: • Technique Problems Ser...
If you have suggestions for future exercises we can break down, please comment below. If you know the answer to another commentor's question, please feel free to reply to them!
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[@zacksig8235]

I disagree with the clang not being effective at the top. You have to clang the dumbbells together as a tribute to the iron gods in order to have the proper blessing upon your gainz.

[@jacobacostamasterscribe2200]

Can’t forget the grunt. Music needs Rhythm and harmony. And obviously if you aren’t ooshing out a big harambe growl with each rep, you aren’t working hard. Everyone in the gym needs to know how hard you’re working, even when they aren’t looking

[@mg44bee67]

Tbh I can't feel my chest unless I clank them and squeeze. Only problem is, people might think I'm doing it for attention.

[@Grip00I00]

🤣🤣Nice one👍

[@AJAmericano]

😂😂

[@alternate3787]

Amen

[@WolfCoaching]

TIMESTAMPS 0:00 Introduction 0:35 Mistake #1 - Not bending the arms enough 2:03 Mistake #2 - Bending the arms too much 3:10 Mistake #3 - Altering the elbow angle 4:00 Mistake #4 - Touching the dumbbells together 4:40 Mistake #5 - Not going deep enough 6:10 Mistake #6 - Going down too fast 7:36 Mistake #7 - Not opening up your chest 8:20 Mistake #8 - Going too heavy or too light 9:29 Outro

[@SupERsNipAa327]

love you man

[@Xylti]

goat

[@GutsAndGlory734]

🔥

[@murphull]

How much should one bend their arms during a fly? 10 degrees? 30? Help!

[@CredibleHulk10]

​​@@murphull@1:41

[@Eplemos4Life]

Quarantine day 15: Withdrawel symptoms leading me into biceps curling every household item i see and a marathon of gym technique videos

[@chronometa]

Instant gains when you get back.

[@whosyourzaddy9278]

Would love to see a video on Squats, and Upright rows.

[@AberrantArt]

Upright Row was one of the first videos. kzbin.info/www/bejne/e3zCo2iVoq6dgrs

[@aminezourhlal2952]

You got'em.

[@Vic-dl7wq]

Do a video on Bulgarian Split Squats. I'm never sure I'm doing these right. How high to have my foot, how far out to stand, and if my lead foot should be more in the middle or father out to the side.

[@TheKeyboardBeatz]

I tend to do some fathering on the side, don't tell my girlfriend

[@renatosousa9971]

This video from Squat University covers all that kzbin.info/www/bejne/Y2Wvh35nmNd_idk

[@Vic-dl7wq]

Renato thanks for the link. I have no clue who that is or if they know what they are talking about but I'm going to try using those cues.

[@Msreesaranyan]

@@Vic-dl7wq he is a man whom you can trust on if you are into training

[@drip369]

Put your rear foot behind you, leave it as dead weight (don't drive into the bench/box) and try a few high jumps. Where you land, is your most natural and stable spot. If it isn't, you may have some mobility issues in the hips and you can step further out to get those flexors stretching

[@imsorrythankyouplease7613]

When I was rehabbing my wrist, I used a combination flye-press like you mention. I didn’t know they were a real thing so I haven’t done them since, but I really liked them. Every exercise sounds good in a quarantine, but those sound amazing right now.

[@tikobalyan608]

These videos are so helpful. Would love to see a straight arm pulldown video, pls Dr Mike

[@lauragonzalez1199]

Great video man learning a ton perfect timing till they open the gym's again... would love to see what I'm doing wrong with the bent over row with barbell and any other rows?

[@kartiksingh8605]

Glad to hear its bb row and not hip thrust

[@williamsheppard2026]

Kartik Singh why?

[@cambo-how6828]

You're a gift to those around you.

[@Wheysted82]

Pec dec flys and rear delts please! Thanks for the great information and tips Dr. Mike!!

[@jeffcauthen6434]

100% Dr. Mike. Thanks for all your help!

[@LarryShipeWorld]

Great tips Dr. Mike. Watched. Re-watched. Then watched while applied.

[@asp6415]

Awesome. Good to know my cues a were on point for the most part

[@Milan_M95]

Unique advice around, good job!

[@stoempert]

I'm enjoying the videos coming out the last weeks.

[@jessitrueg4714]

Great breakdown - thank you Mike!

[@danstafford5977]

Maintaining a neutral spine with the shoulders down and back for stability... guard against protracting the shoulders!

[@nilo7727]

Great video great content as always Dr Mike good tips for good technique for better lifts and longevity👍👌👏👊😎💯

[@altruisticscoundrel]

But how am I supposed to show off if I can't flap my arms and squeal?

[@mreous333]

Next April Fool’s joke for next year. Squeal like a pig every time you finish a rep

[@john-mi1ud]

thank you. terrific explanation

[@ParvParashar]

Excellent video! 🙏

[@koushikdebnath31]

Could we have video on Rear Delt fly and upright rows? Please

[@yoelmorales208]

Good information

[@DustCordeiro]

This is awesome!!! Can’t wait time see the others!

[@hossamsaffieddine3316]

Up right row and pendalay row videos plzzz ❤️

[@arnoldlarisch7717]

Thank you

[@josephbrown3647]

Explains why my biceps were hurting more than my chest to the point I went to the machine instead lol 😆

[@daedae6463]

FINE DR, I’ll drop the weight! Because My shoulder joints do fatigue (not hurt) before my chest on flies.

[@jamesneale4476]

In your opinion is there more constant tension throughout the range of movement of the fly with a slight decline bench compared to standard flat fly? Also, would you get more stimulus with partials in the lower 1/2 of the movement compared to the standard form? Any advice would be appreciated. Cheers.

[@discochoir]

Great presentation. :)

[@kinginthenorth1437]

A video on single legged calf raises would be great. Something, something, current events, something, home gym, something, calves not the limiting factor in barbell calf raises.

[@bai_qi]

Do these tips apply on floor chest fly? Since the floor limits the motion.

[@Punjabsports23]

Great video

[@Vyrall-nk2xd]

I love dumbbell flies. I feel them the best out of all my chest movements. But if I go much lower than my torso, I jack my shoulders up

[@eddieC007]

Please do a video on flat bench and incline bench

[@mehdizj]

Question: inclined, declined or flat?

[@user-he4ef9br7z]

All three. You hit different parts of the pec with each.

[@daneo617]

Your boy Jonn Shreeve loves the pressing db flies. 😎 Im half his size and use 20 lbs for db flies and hardly feel them. while he's doing it with what 2.5 lbs. 😂

[@hellasgiannis]

Awesome!

[@belt1749]

Whenever I do incline flys I always get a great chest pump and soreness, but I also have the forearms and triceps slightly become a limiting factor. Even with good form and proper bent arm, seems like my triceps end up getting gassed. And I never go higher than 20 reps on these as well. Is this common? Or is my technique slightly improper and I need to straighten my arm a touch more?

[@1Nate987]

Riley try watching this video

[@felipe367]

Isn’t their a high risk of injury to the shoulder when at the bottom range of the exercise ?

[@FRANKLiN_music]

Is there an advantage to a neutral grip so thumbs up at the lowest position?

[@Magic_beans_]

✍️ gravity… not… sideways.

[@viralheadquarters5159]

*athlene x has left the chat*

[@garciaalan186]

I’m struggling a bit with wrist position. Should they be bent back? Curled in? Neutral? Also does anything vary when on incline or decline?

[@Harrythehun]

A tip that works for me is “hug a tree” position/technique..

[@moohuhahaaa]

He didn't really cover the angle of the arms in relation to the torso. I've always mixed up the angles to lie somewhere between up toward the shoulders and down a bit toward the hips. I'm not sure if there's a right answer.

[@sabineottala3588]

I believe in the US they're called zippers, but here over the pond we call the zip on your trousers 'flies'. That made me giggle.

[@TypicallyUniqueOfficial]

The dude demonstrating the fly looks like he's externally rotating his forearms/hands too much. It just looks painful.

[@debaronAZK]

only one way to find out

[@richardhunter9779]

Pecs are internal rotators, so you need to rotate externally to achieve maximum stretch. Your pecs might be too tight, take it easy if this feels bad.

[@TypicallyUniqueOfficial]

@@richardhunter9779 yeah you'll get a better stretch on your pec, but at what cost? Your shoulder is in an extremely vulnerable position in that spot, take it from someone who has torn their labrum and dislocated the shoulder many times before surgery...this is not the way anyone should do flys.

[@anthonybrett7]

I didn't like his technique, something was off, elbows bent at the x axis and not the y?

[@austinstannard1241]

I understand not clanking the dumbbells at the top, but does it not stimulate the muscle more if there is a strong flex at the top of the motion?

[@Thezuule1]

No more than just pushing your hands together to squeeze your pecks. Once the weights are locked out at the top there's no more resistance on your chest.

[@prestonmartinez1887]

What if I feel flyes too much in my shoulders? I always feel them more in my shoulders than pecs despite using lower and lower weight.

[@JoeMama-sd2kl]

Maybe ur doing too much ROM and not retracting + depressing your shoulders

[@scorchrp6871]

Looks like the dumbbells dont line up with his elbows though, which feels like his biceps will take a beating. Is he performing them correctly?

[@ManiacFitness]

I have to take Dr Mike seems when he has his and socks and shoes on!

[@Ghritke]

Hey there anyone, is there a benefit to doing a dumbbell fly over a cable fly? Aside from not needing to go into a gym if you don't have a cable machine

[@jasonbaijens3378]

no benefit, not necessarily any cost either, just some variation

[@Firm-Tofu-King]

I never understood when is a good time to do flies,some information would say that they are useless, others would say they're stimulus to fatigue is good???

[@chronometa]

Gotta geeettt deeep

[@TehRealChruZ]

8:30 for a second I thought that was Jujimufu on the wall

[@binchili]

4:08

[@vardaspavarde8480]

Arent that bounce gives better strech reflex

[@dhaferbenmimoun7050]

Why do i feel my chest more doing flys then doing bench press and wake up with doms when i do flys and not when i do bench

[@Thezuule1]

I can do tons of sets of benches and don't really get sore, if I do a few good sets of crossovers or flys my pecks get cooked. I assume the added stretch on the eccentric is what causes that. Check your form on your press to make sure you're activating your chest and fully locking out and all that. If you are my guess is the added stretch rather than bad form.

[@FrightF]

I thought this was going to be a video on things that cause injury

[@luq7805]

🙏

[@berkanyasul8171]

Chief called 3:43

[@SeizedaJay]

Thumbnail had me fixing my pants zipper....

[@rafaeltavares6928]

Isn't going that deep gonna hurt the shoulders? 🤔

[@justindankert7725]

Nope, why would it? Same misconception as with knees over toes on squats.

[@whateverLDZ]

superdry

[@cantankerouspatriarch4981]

The guy's dad bod, the camera angle, and his far too straight arms (performing the first mistake) are not helping us learn the right technique.

[@gracefool]

Camera angle yes, but who cares about his belly? His arms are only too straight if he's hitting too much biceps - it's not the same for everyone.

[@hellfish7670]

those dumbbells look way to heavy for this type of movement

[@johnjohntv1195]

The real mistake: not using cables

[@deavman]

Who the fuck does flyes ?!?!

[@VanillaGorilla880]

100% too deep. Idk about you, but I, nor any human I've ever met, can flex their chest when their hands are deeper than the chest. Stretch? I mean sure, but also taking the load off the chest, using shoulders and tendons to start the movement and simply risking injury for zero reward. You can stretch later.

[@alextrap1993]

your gym is open wtf

[@gracefool]

previously recorded

[@stophi2581]

I don't get the benefit from doing flys with dumbells. Cables are better, I think.

[@PikaChu-qt3dr]

But who else wanna know his height

[@nawarshash294]

Unfortunately...indeed big dislike about an Applied trainee... it's just the first time @ gym for him ... sorry Mike this episode is dropped

[@XXLRebel]

Why would you even want to do dumbbell flyes? The cable fly gives you so much more stimulation/activation at a full range of motion with constant tension. 2/3rds of the range of motion the weight is barely challenging.

[@randyle4520]

Your muscles too thick n dense bro

[@joaquinestebandbm7630]

Please don't do this.