Hey, what's going on Nation? Today
I'm gonna show you guys how to not perform a dumbbell chest
Fly a lot of people stay away from this exercise
There are videos online
Saying not to do this exercise because you can get injured when in reality the injury only occurs because you're not doing the exercise
Properly and people don't want to tell you that they just want to say don't do this
Exercise so they want to title their videos worse chest exercise because its clickbait and it gets views well
I'm not about that here. Okay guys what I want to do
We show you how to take the dumbbell chest fly and how to build the confidence you need to do the exercise
Properly, and then actually progress with it as well, but before we get started
Be sure to turn on video notifications, so you never miss a new video uploaded from me now first and foremost
Guys you have to stretch your shoulders you have got to warm up the shoulder joint okay
Cannot stress this enough you guys should be warming up your shoulders before
Every single lift that you do no matter what you're doing even if you're doing squats
Still either warm up those shoulders because they're still being put in a position where they're compromised
So I don't care what we'll MUP
Do you do this is one of my favorite warm-ups you guys see me do this all the time?
I like to do shoulder breakers
it's a really easy way to go front to back and
Get those shoulders nice and warm you can go down on the ground and do some dumbbell
rotations if you want to all right you can get a straight pull
Like a wooden pole or a PVC pipe and do this as well whatever you have to do to get those shoulders nice and warm
Before you start this movement now what we're gonna. Do first is go over
What people normally do wrong okay?
And we're gonna talk about the reason why this actually happens so the first thing
That happens when this exercise is done. Incorrectly is this okay?
You see get into position and then they start off looking pretty good palms facing in and then as the weights go down
You start to see a lot of this and this happens for a few different reasons
Number one people think that they're actually bringing the weights over their chest
Just because they're not sure of where they're hands are in relation to their chest
They don't realize they're bringing the weights over their shoulders versus over their chest when they do this and number two
Most people forget to pack their shoulders when they do a dumbbell fly
Majority of people will pack their shoulders when doing a dumbbell bench press or a barbell bench press
But they forget to pack of them when doing this exercise
And what is shoulder packing shoulder packing is when you retract your scapula down and back so it's almost like this guy
So I'll show you standing up
Shoulder packing retract your scapula down and back in a really easy way to do this
And you see me talk about this multiple times is that when you get into position?
Start in the front of the bench lean back like this and then
Slide back and utilize that slide to help you pack your shoulders down and back and then once you're in position
You can now do proper form with this movement. Which is a slight bend in the elbows
coming down over your chest and going down as low as you can like this and
Coming back to the top of the position now
I know some of you guys are gonna say you're going too far down and you're gonna tear your shoulder
Well if you pack your shoulders
And you do this correctly when you're down in this position as low as you can possibly
Go you should not be feeling the tension in your shoulders
You should be feeling it throughout your chest and you can do the exercise safely
Now if you still have a hard time with this movement
And you still have a hard time feeling it in your chest because you lack the mind muscle connection
You lack the strength or you maybe you're still just not comfortable enough doing this movement
I'm gonna give you guys some options right now to help you get more comfortable
So you can incorporate this exercise safely into your routine?
The first option is to get down on the floor and do the movement here now
Some benefits of doing this on the ground is that you won't have to worry about
Any sort of any sort of shoulder tear because what's gonna happen is even if you lose control
The dumbbells are gonna stop right here
So you're not bringing your shoulder all the way back like I was just doing on the bench the dumbbells stop stop here
And if you need to you can just take your hands out and then reset your position and you're gonna be just fine
Also, if you're not used to doing this with heavier weights
This is a good opportunity for you to grab weights that are a bit heavier keep that slight
Bend in your elbow and practice the movement with the heavier weights
Going up and down now you will still get
Like this you'll still get a hide contraction at the top the main difference though between
Doing it on the floor and doing it on the bench is that you're not going to be able to maximize the stretch at
the bottom of the movement
Obviously because the floor is preventing that but we're doing that for a reason to protect the shoulders to get your mind muscle connection
Right so you actually feel those chest fibers activating now if you want to go back to the bench after doing it on the floor
But you're still not
100% comfortable
With laying flat what you guys are gonna
Do is an incline dumbbell fly and the reason why you're gonna do an incline dumbbell fly?
Versus doing it the flat version
is because
The majority of you when doing this movement because you're on an incline you're gonna instinctively
Bring those arms down over your chest now granted. You will still see some people who do this although
It's quite rare it does happen
You still see this movement happening?
But the majority of you are used to doing an incline dumbbell bench press with
Proper form where your elbows are coming down like this and you're pushing straight up, so you'll probably instinctively still
Come down to the sides of your chest like this and not have to worry about ripping and tearing
Through your shoulder so once you get really good at the incline version of the dumbbell fly
you can then go to the flat version and get even more of a stretch on the chest in the bottom position so guys just
Like with any exercise of course you can you can nitpick any exercise in the gym and say it's dangerous
And I'll tell you what the most dangerous exercise you can do where you see the most injuries is the barbell bench press
But I guarantee you you're not gonna see those videos go viral because everybody wants to do the barbell bench press
That's why people don't talk about really how dangerous
It is and how bad it is for you in the compromised position that puts you in that's why people get PEC tears
But it is what it is. That's how the industry works for this movement
Totally safe to do if you know what you're doing and you do it right if you want to incorporate
The dumbbell chest fly into your current training program what I like to do is keep it either as a finisher movement or I?
Like to superset it with my main lift, so if I'm doing a dumbbell bench press sometimes
I'll superset it with a dumbbell flat fly and then if I go into my incline press
I'll
Superset my incline dumbbell bench press with an incline dumbbell fly and get a pretty solid workout in so that's all it takes
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and if there's other
Exercises you would like me to go over with you show you the safe way to do them how to progress with them
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