Choose an appropriate resistance to match your type of training and fitness level. Lie down on the bench and push your feet against the floor. Grab both dumbbells with an overhand grip. As you lie down, extend your arms in front of you above your chest muscles. Palms are facing each other.
Extend your arms sideways to bring your wrist to the horizontal level with your shoulders and chest in the lower position. Your elbows are slightly bent. Contract your chest muscles to make the dumbbells touch in the upper position. Keep your wrists in the same position all the way through with a slight rotation in the lower position. Maintain the correct stance without bending your back backwards (lumbar lordosis). Breathe in as you go down and breathe out as you go up.
Do not over overrate your capacity while selecting the appropriate weight. Make sure your hands are in the correct position and avoid extensive dorsal flexion in your wrists Make sure you avoid straining your lower back; both your chest and entire torso must be straight and firm all the way through. Eliminate using your upper trapezius muscles.
It is advised to use a spotter, especially if you are working out with heavier weight. Choose the number of repetitions to match your training type.
Dumbbell flyes are definitely a very effective exercise. They are, however, not more effective than some safer alternatives, e.g. dumbbell press.
The problem with dumbbell flyes is that they always put a huge strain on the complicated and sensitive apparatus - the shoulders joint system.
Sure, there are people who can do this and other dangerous exercises for years, even decades and still experience no health problems.
But this shouldn’t encourage you to do them. You may also meet a 100 years old smoker which doesn’t mean that smoking is not bad for health.
Avoid dumbbell flyes if you are too young, too old, prone to injuries, weak, and even better – avoid them anyway. Try some alternative like cable flyes or butterfly (using a machine). Alternatively try dumbbell press that is quite similar but much safer.
If you still do dumbbell flyes, always keep the arms somewhat bent. Never stretch the arms completely. Never lower the dumbbell bellow the bench level – better yet, stop the movement somewhat above that level.
You may experience a burning sensation around your sternum. This is not muscle soreness, it’s sternum pain – another sign to be careful with this exercise.