Elbows bend too much — becomes a press
The fly arc is lost; pec loses the horizontal adduction stimulus.
Overactive muscles
TricepsAnterior deltoid
Corrective work
Foam RollPectorals↗StretchDoorway pec stretch↗Push · Upper Body
Dumbbell Fly (Flat Bench)
Coaching cues
- Lie flat; dumbbells over the chest; slight elbow bend — maintain throughout
- Lower in a wide arc — feel the pec stretch at the sides
- Return by squeezing the pecs together — the reverse of the arc
- Arms stay slightly bent the entire movement; never lock the elbows
Common faults 2
Arms drop too far below chest level at the bottom
Excessive depth stresses the pec insertion and anterior capsule.
Overactive muscles
Pec majorAnterior deltoid
Corrective work
Foam RollPectorals↗StretchDoorway pec stretch↗