Flat dumbbell fly

Question 1

How is the flat dumbbell fly used?

Answer 1

• The flat dumbbell fly is an isolation lift that involves a single joint and stimulates a small amount of muscle mass.

Question 2

What are the muscles involved in the flat dumbbell fly?

Answer 2

• Pectoralis Major

- Anterior Deltoid

Question 3

What is the technique for the flat dumbbell fly?

Answer 3

1. Lie in a supine position
2. Take dumbbells from spotter and position near or on chest with a neutral grip
3. Extend elbows and raise dumbbells
4. Lower dumbbells in an arc until level with shoulders or chest
5. Keep elbows slightly flexed
6. Pull dumbbells in an arc back to starting position

Question 4

What is a spotting technique for the flat dumbbell fly?

Answer 4

1. Lift dumbbells in into client’s hands and release
2. Kneel on floor with one knee and other foot forward
3. Grab client’s wrists to assist with moving dumbbells over chest
4. Release wrists
5. Keep hands near client’s wrist but not touching when lowering and raising dumbbells

Question 5

What are two variations of the flat dumbbell fly?

Answer 5

• Incline dumbbell fly: targets the upper chest more than a flat bench, however unable to lift as much
• Cable fly: targets chest as well as shoulders and triceps

Question 6

What are two common technique errors for the flat dumbbell fly?

Answer 6

• Arching back off bench and lifting glutes to assist in lifting weight as weight is too heavy. Fix by lowering amount of weight
• Lowering dumbbells below chest level due to being unable to control the weight. Reduce weight to fix