Elbows bend too much — becomes a press
Elbow flexion collapses the fly arc; pecs lose the stretch.
Overactive muscles
TricepsAnterior deltoid
Corrective work
Foam RollPectorals↗StretchDoorway pec stretch↗Push · Upper Body
Dumbbell Fly
Coaching cues
- Flat bench; slight bend in elbows throughout — not a press
- Lower in a wide arc until chest opens fully
- Squeeze pecs to bring dumbbells together — arc, not straight up
- Control the eccentric — 3 seconds down
Common faults 3
Shoulders roll forward at top
Scapulae protract at peak contraction; pec minor dominates.
Overactive muscles
Pec minorAnterior deltoid
Corrective work
Foam RollPectorals↗Foam RollThoracic spine↗StretchDoorway pec stretch↗Excessive range — shoulders drop too low
Dumbbells descend below the plane of the bench; anterior capsule strained.
Overactive muscles
Pec majorAnterior deltoid
Corrective work
Foam RollThoracic spine↗StretchDoorway pec stretch↗