Elbows bend too much at the bottom
Fly becomes a press at the bottom; pec stretch is reduced.
Overactive muscles
TricepsAnterior deltoid
Corrective work
Foam RollPectorals↗StretchDoorway pec stretch↗Push · Upper Body
Incline DB Fly with Pause
Coaching cues
- Incline bench 30 degrees; arc the dumbbells wide — slight elbow bend
- Pause 2 seconds at the bottom stretch — feel the upper pec load
- Return by squeezing the chest; pause 1 second at peak
- The pause eliminates momentum and maximizes time under tension
Common faults 2
No pause — bouncing through the bottom
Stretch reflex replaces pec loading; time under tension drops.
Overactive muscles
Pec majorAnterior deltoid
Corrective work
Foam RollPectorals↗StretchDoorway pec stretch↗