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You are here: Home / Fitness / 5 Technical Tips for Performing the Dumbbell Flye
5 Technical Tips for Performing the Dumbbell Flye

5 Technical Tips for Performing the Dumbbell Flye

September 15, 2021 By Cade Hildreth Leave a Comment

If you’re looking to build up your chest muscles, then the Dumbbell Flye (also called the “Dumbbell Fly”) is a lift that you’ll definitely want to work in. It is a strength exercise designed to target your chest and shoulder muscles.

A fly or flye is a strength training exercise in which the hand holding the weight and the arm attached to it move through an arc. To perform this lift, you lock the elbow at a slight angle so the arm can act as a lever.

It can either be performed lying flat on your back or with sitting your back against an incline bench.

The dumbbell flye targets your “pec” muscles, which are the pectoralis major and minor muscles. It also hits your sternal fibres, which are muscle fibers that attach to your sternum.

This is why this exercise is phenomenal for creating chest definition and striations.

 

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How to Do the Dumbbell Flye

In this video, I cover 5 technical tips for how to execute the dumbbell flye correctly to achieve maximal strength and size gains.

1. Use a light weight

Your arm is an “inefficient lever”. By that I mean that the load (the dumbbell) is located far from the fulcrum (your elbow) and even farther from your body. In particular, you chest muscles are the source of “force” for this lift.

Furthermore, this is an isolation exercise, so you’ll want to choose a light weight to execute this lift.

2. Leverage 5 stable points of contact

You will need a stable base to properly execute this lift. The more stable you are in you set-up, the better your form will be.

For this lift, your five points of contact should be your: left foot, right foot, butt (gluts), upper back, and head.

3. Use a slight (~10 degree) locked elbow position

The most common mistake made by novices doing the dummbell flye is to attempt to perform it with a perfectly straight arm. This is a beginner’s mistake.

To correctly perform this lift, you will want to use a slight bend in your elbow (about 10 degrees). This will keep you from placing too much unnecessary torque on your joints, particularly your elbow.

4. Lock your elbow in place

When performing the dumbbell flye, you want to propel the weight using your chest muscles, particularly your pectoralis major and minor.

Make sure that you are not using flexion through your elbow to move the weight, because this will recruit your biceps (and potentially other muscle groups). These muscles groups are not the intended target for this exercise.

5. Focus on your mind-muscle connection 

To perform this lift, focus on squeezing (contracting) your chest muscles throughout the entire path of motion.

Place all of your mental focus on your “pecs” and feel them working to propell the dummbell fluidly throughout the full range-of-motion.

The more you can refrain from recruiting other muscle groups to assist your chest, the better your strength gains will be.

Bonus Tip for the Dumbell Flye

Finally, here’s a Pro Tip: You can do this exercise on a flat bench or an incline bench using a wide variety of angles. Varying your set-up and the angle you use will recruit different groups of muscle fibers.

Varying angles will also prevent muscle adaption, which is an effective way to keep your strength gains coming. Remember, the body is constantly trying to adapt, so it can be extremely helpful to vary up the stimulus.

What questions do you have about the dumbbell flye? Ask them in comments below.

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“As an LGBTQ+ entrepreneur, real estate investor, former USA Rugby Player, and fitness fanatic, I’ll teach you what your parents and teachers should’ve taught you, but didn’t know themselves.” -Cade Hildreth

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Or, listen to Cade’s articles on the go as a Podcast.

Because it’s the New Year, let’s talk about ch Because it’s the New Year, let’s talk about change...

For a long time, I’ve thought about top surgery. I remember when I was 6 or 7 years old when I wanted to run around outside on a hot, sunny day with my shirt off…and I first saw my parents… hesitate. Ughh. 

It wasn’t their fault but I still remember that heart wrenching feeling. To their credit, they ultimately said, “Ok, go do it!” While I did “do it”, I remember the feeling of shame that crept in.

Over the years, being in affirming sporting/rugby circles helped suppress the urge to get top surgery, but it never quite “stayed down.”

So last summer I got keyhole #topsurgery. I’ll talk about recovery in another post because it was definitely weird to not strength train for months.

But in THIS post, I want to share two things:

1. I am SO grateful to my wife Erin for being the supportive and growth oriented partner that she is. 🥰🙏❤️ 

She is now following her call to get a divinity degree and she’s already working in ministry as a Pastor in Training at an incredible, inclusive Presbyterian church here in Virginia. I am grateful to her for supporting me as I become more and more of who I am—and I’m enjoying watching her do the same! Love you, babe!

2. Second, I’m grateful to get to share who I am with my family. This summer we took a trip to Madden’s resort in MN to celebrate my parent’s 50th wedding anniversary. (It was actually their 52nd, because we had to postpone it twice due to Covid.)

I was nervous to be in the pools and lakes around them, but I could feel it was my only choice because I knew I wanted them to “know me”. And, how could that happen if I “hid me”?

Ultimately, I have to tell you…it was freeing to be me, as I am, who I am. 

I had the BEST time splashing around and biking and goofing around with my wife, niece, nephew, & sister. 🌊🏖🐟

So, I suppose, this is a gratitude post to thank those who have supported me over the years as I become more and more of who I am. 

Top of that list is my wife, Erin, but there are countless others. ❤️

If you’re reading this, thank YOU for being one of those people in my life too. I am deeply grateful. 🥹
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#lgbtqfamily #nonbinary
How to set a boundary? 🤔 . . . . #lgbtqia #lgb How to set a boundary? 🤔 
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#lgbtqia #lgbtqcommunity #emotionalhealth
What do you do if you’re telling a past story ab What do you do if you’re telling a past story about someone who has transitioned? 🤔 Share a 💯 if you agree ➡️🏳️‍⚧️🏳️‍🌈
7 things I got clarity on in 2022: 1. Good and b 7 things I got clarity on in 2022: 

1. Good and bad are labels. All things are experiences. 

2. Maturity is taking full responsibility for oneself. 

3. Having a loving, conscious relationship with myself is a core value. 

4. Emotions do not mean that anything has to be done. 

5. When I am in congruence with what I want, I have it. 

6. I have permission from myself to stop doing anything that doesn’t lead to my peace and empowerment. 

7. Stepping toward emotions and being able to feel them is a superpower. It determines the quality of my life. 

(Are there any above that you’d like me to further explain?)
 
Most importantly, which # above resonates with you? ⬆️

Happy New Year, y’all! 🎊🥳
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#lgbtqcommunity #lgbtqiaplus #lgbtsupport #nonbinary #trans #selfgrowth
Interview with Jenny Nguyen, Founder of the Sports Interview with Jenny Nguyen, Founder of the Sports Bra—The World's 1st Bar to Only Play Women's Sports - shorturl.at/doGHZ

I'm excited to introduce you to today's #podcast guest, Jenny Nguyen, who is a professional chef, elite athlete, and entrepreneur.

I invited Jenny onto the podcast because she has done something extraordinary that is long overdue: She has opened up a sports bar that exclusively plays women's sports!

Despite extensive research, Jenny hasn't found another sports bar worldwide that ONLY plays women’s sports.

Given that it's nearly 2023, this is mind-blowing. As a lifelong athlete, I find her vision compelling and inspiring.

Aptly called the "The Sports Bra", the venue is putting Jenny's culinary skills on display alongside women's sports worldwide.

The Sports Bar has taken its mission a even further by partnering with and elevating other local, women-owned businesses.

Specifically, it:

1. Sources its grass-fed beef from @CarmanRanch, an ranch run by Cory Carman, a third gen rancher out of Wallowa, Oregon).

2. Sources its alcohol from Freeland Spirits, an all-women owned and operated distillery out of NW Portland.

3. Has furniture built by @girlsbuild_org, a non-profit organization headed by @ktmhughes in Portland, OR, that teaches carpentry and construction skills to young girls as a path to empowerment.

Since opening the Sports Bra this April, people have come from ALL over the U.S. and the world to experience it—including many professional female athletes.

To learn more about Jenny as she makes history, features women's sports, and elevates women-run businesses, listen to the episode here:

shorturl.at/doGHZ

Or, you can check out the Sports Bra at:

@thesportsbrapdx
TheSportsBraPDX.com/

Have you heard of the Sports Bra or been out to experience it in person?

#lgbtqiaplus #womenownedbusiness #lgbgtqia #lgbtqcommunity #womenssports #womeninsport
Over this recent holiday stretch, we… - enjoye Over this recent holiday stretch, we… 

- enjoyed some quiet time at home
- got a sauna delivered (but not yet installed)
- decorated for the holidays
- baked a bunch
- visited our favorite farm
- did some sight seeing
- and perhaps, most importantly, survived the cold snap along with our feather friends (who lived in the garage for a few days so we could heat them with a space heater) 🥶🐔

How have the holidays treated you…and did you get hit by the winter storms? ❤️🎁☃️❄️
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