4 Variations Of The Pec Fly For A Chiseled Chest-Part 2: Dumbbell Flys
In part 1 of this series we took a look at the Machine Pec Fly, which is an excellent means by which to work the chest muscles. There are several other pec fly variations that are a great way of changing up your workout and challenging the pectoral muscles. The dumbbell fly can be a nice challenge to your chest workouts, and there are numerous variations that you can employ.
Basics Of The Dumbbell Pec Fly
The Dumbbell Pec Fly is a commonly done exercise, but there are some aspects of this exercise that should be kept in mind. This exercise can be done on a flat bench or on an exercise ball, but let’s for now consider its use on a bench. First, it is generally recommended that when doing dumbbells flys, the lifter maintain contact with both feet on the floor. The butt, shoulder blades, and head should all maintain contact with the bench. When the arms are extended out to the sides, the elbows should stay slightly bent, and not locked out.
It is appropriate in some cases for lifters to raise their feet up and have them on the edge of the bench while doing the lift. This is usually appropriate in two cases. First, if the person doing the lift is shorter in stature, and/or the bench is a bit high, having one’s feet up on the bench can help prevent excessive arching of the lower back. Secondly, those with lower back problems will sometimes notice that the feet up position is often more comfortable on the back. Customizing the dumbbell fly movement can ensure you get a great chest workout but not aggravate preexisting lower back problems.
Benefits Of Dumbbell Flys
There are some great benefits to doing dumbbell flys. When doing this exercise, there is only movement at the shoulders. There is no movement at the elbows, unlike the bench press, pushups, or dips. This little fact is easily overlooked, and yet significant. Multi-joint exercises tend to pull in more than one muscle to do the movement. Single joint exercises tend to focus on one major muscle. This is not to say that other muscles are not used at all, but the main muscles are isolated due to the single joint nature of the movement. This doesn’t mean the average lifter should eliminate multi-joint chest exercises from their workouts, but rather if they want to get some work to solely target the chest muscles, pec flys are a great way to go.
Safety Considerations
The pec fly using dumbbells is a great chest exercise, but it is not without risk. A few safety considerations go a long way toward making sure you get the most out of this exercise in a safe manner. First, always make sure that you take a full grip with your dumbbells. It is not uncommon to see guys in a gym gripping barbells with the thumb not fully wrapped around the bar. It is less common with dumbbells, but it does happen. Make sure to always fully wrap your thumbs around the dumbbell handle, thereby ensuring the dumbbell does not accidentally slip out of your hands. Secondly, always use a spotter when doing dumbbell flys. Remember to choose a spotter who pays attention to you as you do the lift, and who knows what your intended goals/reps are for the lift. You can also let him know if you intend to do a few forced reps, at which point he can assist you. Thirdly, watch how much weight you use with the pec fly exercise. Although not common, a pectoral tear can happen when doing this exercise. Typically this happens at much heavier weights. Consider slowing down your reps and focusing in on the chest muscles. You can cut your weight used considerably and still get a great lift. The dumbbell pec fly is not the best exercise to see how heavy you can go. Pectoral tears require surgery to be corrected. Finally, reconsider doing dumbbell pec flys if you have rotator cuff problems. Unlike the machine pec fly, a great deal more of the muscles in the shoulders are required as stabilizers. If you have an existing problem, engaging in this exercise could aggravate it.
Variations Of The Pec Fly
Variations of the Pec Fly can be done that can zero in on different areas of the chest. In order to do this, a flat bench, incline bench, and decline bench can be utilized. A flat bench works primarily the mid part of the chest, and is the most common form done. Using a decline bench will focus more in on the lower part of the chest. This is also the angle at which most lifters can lift the most. Finally, an incline bench will target more of the clavicular pectoral muscles. They will also draw in more of the anterior deltoids. Lifters tend to be able to lift the least amount at this angle.
Dumbbell flys can also be done on an exercise ball. It is very, very important that you check to make sure that the ball on which you do pec flys is specifically designed to handle the additional weight of the dumbbells. Most exercise balls are not designed to handle additional weight beyond body weight, or additional weight that is being moved throughout an exercise. The results of using a ball not designed for weight lifting can be serious injury. It has happened before. There are now manufacturers who are making exercise balls specifically designed to withstand the additional weight presented through dumbbells, exercise balls, or barbells. When it doubt, make sure to check out what the exercise ball in question is designed to handle.
Dumbbell flys are a great way of isolating the chest muscles. Most gyms, fitness centers, and recreational facilities provide the equipment needed to do this great exercise. Always use a spotter, be slow and deliberate in your movements, and you should get a great chest workout with minimal risk of injury. Make sure to check the next article for another great pec fly variation.
Paul Owens is a personal trainer in the Cleveland area. He is a Certified Personal Trainer through the National Strength and Conditioning Association, and the National Council on Strength and Fitness. He is also a Corrective Exercise Specialist through the National Academy of Sports Medicine. He can be reached at http://www.clevelandpersonaltraining.com.
