Hey guy, check your flyes.

Today I was reminded of how important it is to maintain the proper form when executing an exercise. Today was chest and shoulders day for me and I discovered that I had a tendency to execute my dumbbell flyes poorly.  If you’re like me who’s a self-starter at the gym (one who never really worked out with a one-on-one personal trainer regularly), then you’ll want to monitor your posture and form closely the next time you work out.

Wether you choose to do dumbbell flyes on a bench, a decline, or an incline bench, you’ll want to make sure your posture is correct. You can cause injury to yourself which in the worst case, could cause a long term injury that will prevent you from performing any exercise at all.

Since you are working your chest during this particular exercise, you’ll want to make sure your elbows aren’t parallel to your shoulders. Notice in the images above that both the man and woman have their elbows lower than their shoulders. Today I realised I needed to be mindful about keeping my elbows lower like they do. Instead, I had my elbows nearly parallel to my shoulders. What happens with that is I end up activating the wrong muscles. Instead of working my chest, I was activating my shoulders.

There was a minor but immediate consequence to my poor form. When I had moved to the incline press machine later on, I felt a pain (not a piercing one) in my deltoids; I had strained my shoulder because I wasn’t executing the exercise the right way.

dumbbell flyes_2
images from bodybuilding.com


Check out the video below for the correct way of performing dumbbell flyes courtesy of Scott Herman Fitness.





Author: Hilary Isaac

After experiencing a major setback, I picked up the million little pieces that used to be me, found a new passion to glue me back together, and started moving forward. I found solace in physical outlets such as running and going to the gym. In it, I found physical strength. I stepped outside my comfort zone, tried something new, and because of it, I found mental strength. I started taking time to pray and talk to God, and in Him, I found spiritual and emotional strength. It all really starts from within. When you find the peace to calm the storm inside you, then you can stand strong through any storm in life. What makes me a ToughGirl isn't just my body's physical abilities. What makes me tough is the determination to keep getting back up each time I get knocked down.

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