How To: Dumbbell Flys On A Flat Bench

How To: Dumbbell Flys On A Flat Bench


What’s going on YouTube? I’m Scott from Scotthermanfitness.com and I’m gonna demonstrate for you how to do dumbbell flies on a flat bench. This exercise is great for working this part of your chest, the out sides of your chest and depending on where you hold it you’ll target a little bit of the under part of your chest as well. What you want to do is grab some dumbbells that you know you can perform the exercise with sit down roll back and you’re gonna start from this position. Make sure your feet are flat on the ground and make sure your holding the dumbbells over the lower part of your chest if you hold them too high, when you come down, you’re not gonna activate the right muscles. So what you want to do is bring it down to here, with your chest nice and high keep your chest flexed. Keep your wrist straight. And now when you do this exercise, you don’t want to keep your arms straight and by that I mean coming back and keeping straight. Because if you get to about here all the pressure is going to transfer right to your elbows and that joint so what you want to do is make sure when you do this exercise that as you come down, there’s a slight bend in your elbows and then you’re going to come down so your elbows just barely dip under your back and then you’re gonna bring the weight right up. Now you see how I’m flexing my chest I’m puffing it towards the ceiling? That’s gonna help bring the whole chest into play as you exercise. What you’re gonna do is your gonna breathe in as we bring the dumbbells down and then breathe out as you exert the force and bring the dumbbells up. So breathe in gets about here, come back up you. You can see the chest activating as I do this exercise. Come down dip just past your lower back and push it up Do one more. Breathe in and then bring it out and that’s how you do it dumbbell fly on a flat bench. For more information feel free to subscribe to my YouTube channel because we’re putting out new videos all the time. Later guys

99 thoughts on “How To: Dumbbell Flys On A Flat Bench

  1. when u are doing bench press with barbell you're activating the triceps too… i think dumbell flys are the future of pure chest workout!

  2. do you take any supplements? please tell me here EXACTLY what you're taking so that i can build the same body too. thanks

  3. hey scott,,,,, i m getting burning pain on out side of my left elbow joint,,,,,, is it tennis elbow,,,,,, it occured while i lifted heavy,,,,, whilst my right hand is pretty gud in lifting things,,,, that does not hurts

  4. Don't do that "chrimp" noise when breathing out. Now our gym is full of chrimp noise as if it is full of grasshoppers. It is also useless.

  5. 💪 CLICK THAT NOTIFICATION BELL SO YOU NEVER MISS AN UPLOAD!

    This is NOT a bad exericse for your shoulders. You just have to make sure you do it RIGHT!

  6. He goes too close with the dumbells at the top. Unnecessary, and while it may not do much harm… it's not giving you the most benefit for the exercise. Keep your muscle under tension and go till there's at least a foot between the weight and your arms aren't straight up.

  7. No matter which you prefer, the execution is basically the same. So here are five tips to take with you to the gym on Monday…you know, the day that everyone does chest!

    1. HUG A TREE

    The most common mistake made by people doing flyes is to not use a wide enough arc with their arms. If you picture hugging a tree, you’ll have your arms at a good width to not only get a good stretch, but also to make sure that the biceps aren’t being engaged to take the stress off your pectoral muscles.

    2. SHOULDERS ONLY

    When done correctly, your shoulder joint should be the only one being used. Once you get that slight bend in your elbows to do the rep, do not move them any more throughout the length of the entire set.

    3. FLAT FEET

    Don’t be concerned with propping your feet up on the bench or crossing them up in the air; just leave them planted firmly flat on the floor. When you get too fancy – and unnecessarily so – with that, it will actually work against you and effect your balance.

    4. DON’T TOUCH

    At the top of every rep, try to keep the dumbbells from touching each other and do your best to hold them approximately one inch away from contact. That will keep the time under tension in the middle of your chest muscles

    5. NO ARCHING

    When you’re at the bottom of the rep, don’t arch your back at all and keep it flat on the bench. Arching it even slightly decreases the range of motion and lessens the tension on the chest.

  8. 1. Feet flat on the ground.
    2. Chest nice and high.
    3. Dumbbell above the chest.
    4. Slightly bend the elbow.
    5. Elbow goes below the chest.
    6. Breathe in = down, breathe out = up

  9. I want to incorporate this into my chest routine but my shoulder joints are just too unstable.

    They are partially dislocatable and that's something I've had to be very careful with.

    Bummed :/ just tried it again and I can't use enough weight to make it worthwhile without hurting my shoulder

  10. How does Scott have the balls to go shirtless in these videos with a body like that. But why do dumbbell flys? Their are so many alternative safer and way better excersisrs than this for the chest . As you only get tension on the bottom which is the worst point especially for the shoulders but the best for the chest as that’s the point where your most likely gonna end up with a pec tear.

  11. YOUR NOT SUPPOSED TO TOUCH THE DUMBBELLS! Your putting stress onto shoulders than chest! Bad form in this vid

  12. WARNING! Do not perform the exercise the way he does it. Don't listen to someone who doesn't start their tutorial by explaining how important is scapula retraction during chest exercises. To perform this correctly, make sure your shoulder blades are together in a down position. When you start the exercise, keep your elbows locked at 40-45 degrees and don't go below parallel to your body.
    This is really important if you want to keep your shoulders healthy.
    Muscle contraction (squeeze your pecs) is the key.
    Stay safe

  13. Flies
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    Flies
    Flies
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    Flies
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    Flies

  14. Oh thank you Herman….. The video is helpful for me…. My left shoulder will not pain now.. thank you

  15. I like the natural elated high that comes with heavy free weight lifting! I need to work on my chest. I also have to increase my cardiovascular goals. Sometimes exercising any time is best for some people. Gyms are to restraining and strict now in the 21st century. They think it's a boy's and girl's club. Private clubs stink to high heaven.

  16. Quality video, I never had a sore chest after flys and now I know why, I'd been doing them wrong. Thanks for the help man.

  17. Why topless? Who goes to the gym to do exercises topless? Especially in a demonstration. I presume that the gym was empty to make room for him and his ego.

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