For those who want to build a thicker chest, dumbbell flys are recommended as they are easy to do at home. Many people are interested in the following:
In this article, we will explain in detail how to do dumbbell flys correctly, the parts of the body that are trained and their effects, and the appropriate weight to use.
If you do dumbbell flys incorrectly, not only will it reduce the effectiveness, but it will also increase the risk of injury. Make sure you have the right knowledge and do effective training.
Dumbbell fly is a training that uses dumbbells to target the pectoralis major muscle that touches the chest. Lie on your back on a training bench with dumbbells in both hands, and repeatedly spread the dumbbells outward and return them to their original position.
Dumbbell fly allows you to move your arms freely, which increases the range of motion of your muscles and stimulates muscle fibers more deeply. It doesn't take up much space and can be easily done at home, so it is used by a wide range of people, from beginners to advanced users.
Dumbbell fly is a training that mainly trains the pectoral muscles. The pectoral muscles consist of three parts: the upper, middle, and lower. Dumbbell fly provides a strong stimulus to the middle part of the pectoral muscles in particular, making it effective for thickening the chest.
By adjusting the angle of the bench, you can put stress on the upper and lower pectoral muscles, so you can train the chest area in a balanced way. The deltoids located in the front of the shoulders are also trained at the same time, which will lead to increased muscle strength for the entire upper body.
For women, dumbbell fly exercises can increase bust size and are also effective as a training exercise to beautifully shape the breasts. Furthermore, since the pectoral muscles are a relatively large part of the body, training them will improve your basal metabolism. As a result, your body will be more likely to burn fat and lose weight.
To better understand dumbbell flys, let's compare them to three similar exercises:
We will explain the differences between each one in detail.
Dumbbell flys are great for sculpting your chest, while dumbbell presses are a great option for strength and hypertrophy training.
Dumbbell fly stretches the pectoral muscles by lying on your back on a bench and spreading the dumbbells in both hands outward. This movement allows you to keep the load on the pectoral muscles in a pinpoint manner, and it is particularly effective in training the outer part of the chest.
On the other hand, dumbbell press is an exercise where you push dumbbells up and down while lying on your back. Compared to dumbbell fly, you can handle heavier weights, and it is effective in training for muscle hypertrophy and promoting the secretion of growth hormone. Since it uses many joints and muscles, it also leads to overall muscle strength improvement.
Both dumbbell flys and bench presses are exercises for training the pectoral muscles, but they have different characteristics.
Dumbbell fly is an exercise that focuses on the shoulder joints and pectoral muscles, allowing you to continue to put a concentrated load on the pectoral muscles. Since the movement requires a large muscle contraction, it is possible to train effectively even with a relatively light weight.
On the other hand, the bench press recruits multiple muscles and joints, such as the anterior deltoids and triceps in addition to the pectoral muscles, so you can handle a heavier weight than the dumbbell fly. Therefore, it is effective for building muscle strength and hypertrophy.
The arm movements in the dumbbell fly and butterfly machine are similar, but there is a difference in the freedom of movement.
Dumbbell flys are not fixed in position, allowing you to increase the range of motion of your shoulder joint. This free movement maximizes the stretching of muscle fibers and effectively trains a wide range of muscles.
On the other hand, the butterfly machine requires you to sit down and close your arms in front of you, so the machine's guides limit your movement. This makes it easier for even beginners to maintain the correct form, allowing you to safely perform high-intensity training.
Here are three basic steps to perform dumbbell flys:
We will explain each method in detail.
A training bench is essential for performing dumbbell fly exercises. Furthermore, an adjustable bench that allows you to adjust the angle will expand the range of your training.
By changing the angle of the bench, you can train not only the middle part of the pectoral muscles, but also the upper and lower parts, so you can train your entire chest in a balanced way. You may be able to use a chair or bench at home, but having a dedicated training bench allows you to do dumbbell training safely and effectively.
If you are interested in adjustable benches, please refer to the following article. In addition to dumbbell exercises, it also introduces many other exercises you can do at home.
>>15 ways to use an adjustable bench | Recommended training exercises you can do at home
Here are some steps to perform a basic dumbbell fly on a flat bench.
Lie face up on a bench and place your feet flat on the ground, keeping your back and hips in firm contact with the bench.
Hold a dumbbell in each hand with your palms facing each other. Bring your shoulder blades together, stick your chest out, and take a deep breath to prepare to apply the load.
Slowly swing the dumbbells outwards in an arc, keeping your elbows directly underneath them at all times and lowering them as far as you can maintain your position, keeping your elbows at a 90-100 degree angle.
Slowly return the dumbbells to the starting position while feeling the contraction of your chest muscles. It is important to keep working your chest muscles so that the load does not decrease when you return the dumbbells to the starting position.
(5) Repeat
Repeat steps (1) to (4) the specified number of times.
Dumbbell flys vary in weight, number of repetitions, and number of sets depending on your goal.
If you are aiming for muscle hypertrophy, you would generally use a weight that you can only do 8-12 repetitions at, and do 3-5 sets. On the other hand, if you are aiming for weight loss or toning, it is recommended that you do 2-3 sets with a lighter load that you can do 15-20 repetitions at.
As a guideline for the weight of dumbbells, beginner men should use 5-10kg, intermediate and advanced users should use 10-20kg. For women, the weight should be 3-10kg. However, this is only a guideline and should be adjusted according to the individual's exercise experience and physical strength.
To maximize the effectiveness of dumbbell flys, keep these three tips in mind:
By mastering each of these tips, you can expect to see great results even with lighter loads. Let's take a look at each one.
Proper form is important for effective dumbbell flys.
Bend your elbows slightly and spread the dumbbells in an arc, keeping them at a 90-100 degree angle. When moving the dumbbells, keep your chest up and your shoulder blades together.
By being conscious of your shoulder blades and using the correct form, you can prevent unnecessary strain on your shoulders and arms, allowing for a balanced and effective workout.
If you do dumbbell flys with too much weight, your form will likely break down and you will put too much strain on your shoulders and elbows, increasing the risk of injury. Even if you do it with a lighter load, make sure you prioritize safety and learn the correct movements.
It is especially important for beginners to start with light weights. If you have the correct form, even light weights can put a sufficient load on your pectoral muscles, increasing the effectiveness of your training.
When doing dumbbell flys, it is important to be aware of deep breathing. By taking a deep breath and exhaling without holding your breath, you can fully stretch your chest muscles, which will increase the effectiveness of your training.
Take a deep breath as you lower your arms, stretching your chest muscles to their fullest, then exhale as you close your arms. Focusing on your breathing will help stabilize your body and make the most of your workout.
Depending on how you use a training bench, you can add three different variations to the dumbbell fly:
Let's take a closer look at each one.
Incline dumbbell fly is a dumbbell fly performed on an upwardly inclined bench. This exercise is effective for the upper pectoral muscles and is recommended for those who want to build a fuller chest.
(1) Set the bench angle at 15 to 30 degrees.
(2) Hold a dumbbell in each hand and lie on your back on a bench, with your palms facing each other and the dumbbells directly above your shoulders.
(3) While opening your chest, bend your elbows slightly and spread the dumbbells out to the left and right. The ideal elbow angle is 90 to 100 degrees.
(4) Slowly lower the dumbbells so that your elbows do not drop below your shoulders.
(5) Return the dumbbells to their original position, focusing on the strain on your pectoral muscles.
(6) Repeat steps (3) to (5).
The decline dumbbell fly is a dumbbell fly performed on a bench with a downward incline. This exercise focuses the load on the lower part of the pectoral muscles and is effective for creating a toned chest.
(1) Set the training bench at an angle so that your head is slightly lowered, or lie on your back on a horizontal bench with your feet raised and your hips slightly raised.
(2) Hold a dumbbell in each hand and fully extend your arms above your chest.
(3) Bend your elbows slightly, swing the dumbbells outward, and slowly lower them in an arcing motion.
(4) Keep your elbows at a 90-100 degree angle and lower the dumbbells while opening your chest.
(5) Bring your shoulder blades together, stick out your chest, and return the dumbbells to their starting position.
(6) Repeat steps (3) to (5).
Floor dumbbell fly is done by lying on your back on the floor without a bench, so it is easy to do even if you don't have a training bench at home. The range of motion is narrower, but if you maintain the correct form, you can sufficiently train your pectoral muscles.
(1) Lie on the floor, bend your knees, and hold a dumbbell in each hand.
(2) Hold the dumbbells in your hands, with the insides of your hands facing each other, and keep your arms perpendicular to the floor.
(3) Bend your elbows slightly and slowly lower the dumbbells in an arc, spreading them out to the sides, until your elbows are just touching the floor.
(4) Keep your chest out and your shoulder blades together as you return the dumbbells to their original position.
(5) Repeat steps (3) and (4).
When doing dumbbell flys at home, here are three recommended items to enhance the effectiveness and safety of your training.
Let's take a closer look at each item.
The adjustable bench allows you to freely adjust the angle of the backrest, making it suitable for a variety of training menus. Uchino Gym offers two types of adjustable benches to meet the needs of a wide range of users, from beginners to advanced users.
The model we recommend for beginners is the "AB-3100 FI Adjustable Bench." It is reasonably priced at 34,500 yen (tax included) and can be adjusted to six different angles from flat to 90 degrees. It can withstand a load of 320 kg and is extremely stable, allowing you to train with peace of mind.
>>Uchinogym AB-3100 FI Adjustable Bench
For those looking for a more multi-functional bench, there is also the "AB-3000 2.0 FID Adjustable Bench." It costs 54,500 yen (tax included) and can be adjusted to eight angles from -12 degrees to 85 degrees, and can also be used as a decline bench. In addition, it comes with leg rollers, allowing for more stable training.
>>Uchinogym AB-3000 2.0 FID Adjustable Bench
When using an adjustable bench or dumbbells, it is possible that the floor may be damaged, so it is a good idea to have a mat to protect the floor. Dropping dumbbells or moving the bench during training can cause scratches and dents on the floor.
A mat that protects your floor will reduce the impact noise when a dumbbell is dropped, preventing a nuisance to your neighbors.
Uchinogym's "GYMMAT" series mats are highly durable and designed to protect the floor. For more information, please see the following website.
>>List of Uchino Gym GYMMAT products
To effectively train your muscles at home, you need dumbbells with the right weight. However, if you increase the variety of your training, you will have to pay for multiple dumbbells with different weights, and you will also need storage space.
Therefore, the "REP x PÉPIN FAST Series Adjustable Dumbbell" can cover a wide range of weights with just one dumbbell and can also be finely adjusted. Its compact design, measuring just 46cm in length, means you won't have to worry about storage space.
Reservations will begin from December 2024, so if you're looking to add variety to your training at home, be sure to check it out.
>>Uchino Gym REP x PÉPIN FAST series adjustable dumbbells
Dumbbell fly is a training that focuses on the pectoral muscles. In addition to the basic dumbbell fly, by incorporating variations such as incline and decline, you can train the entire pectoral muscles in a balanced manner.
In this article, we will explain in detail how to do dumbbell flys correctly, the recommended weight, and variations. Create an appropriate training environment and effectively train your pectoral muscles.
Uchino Gym has a wide selection of high-quality training items, so you can do serious training at home. If you are interested, please check out the following website.
