Elbows bend excessively during lowering
Arms flex into a press during the descent, losing the pec stretch stimulus.
Overactive muscles
TricepsAnterior deltoid
Corrective work
Foam RollAnterior shoulder↗StretchDoorway pec stretch↗Push · Upper Body
Dumbbell Chest Fly
Coaching cues
- Lie on flat bench; hold dumbbells above chest with slight elbow bend
- Lower dumbbells in wide arc until upper arms are parallel to floor
- Feel a deep stretch across the pecs at the bottom
- Squeeze pecs to raise dumbbells back to starting position
Common faults 3
Dumbbells go below bench level
Excessive range loads the anterior capsule and risks shoulder injury.
Overactive muscles
Pec major (overstretched)Anterior deltoid
Corrective work
Foam RollPec minor↗StretchDoorway pec stretch (moderate range)↗Wrists roll inward
Pronation collapses during the arc, creating torque stress on the elbow.
Overactive muscles
Wrist pronatorsForearm flexors
Corrective work
StretchWrist supinator / extensor stretch↗