Don't Do Chest Flys Like This! | INSTANT FIX!
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- Опубліковано 25 сер 2024
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There is a right way and a very wrong way to do chest flys. A lot of people stay away from this exercise, and there are videos online saying not to do this exercise because you’ll get injured, when in reality the injury only occurs because you’re not doing the exercise properly. However, people don’t want to tell you that, they just want to tell you ‘Don’t Do This Exercise’ or they’ll title their videos ‘Worst Chest Exercise’, because it’s clickbait and it gets views. I’m not about that, so I want to show you how to take the dumbbell chest fly, and how to build the confidence you need to perform the exercise properly, and then actually progress with it as well.
Don’t Forget To Warm-Up Your Shoulders!
First and foremost - you HAVE to stretch your shoulders and warm-up your shoulder joint. I cannot stress this enough, you should be warming up your shoulders before every single lift that you do. Even if you’re doing squats - your shoulders are being placed in a compromised position, meaning you risk injury if you don’t warm them up. There are a few different warm-ups you can do, but my favorite is shoulder breakers. This is a really easy way to warm up your shoulders, where you go front to back with a band or even a PVC pipe or wooden pole. You can also go down on the ground and do some dumbbell rotations, just do whatever you have to do to get those shoulders nice and warm before you start doing your flys (or doing any kind of workout).
What Is The Wrong Way To Perform Chest Flys?
Let’s first cover what people normally do wrong, and the reason why this actually happens. The first thing that happens when this exercise is done incorrectly is you see people start off looking pretty good, with their palms facing in. However, when they start to go down, you start to see the palms stop facing in, and instead they turn out to a more pronated position. This happens for a few different reasons.
The first reason is that people think they’re actually bringing the weights over their chest, just because they’re not sure where their hands are in relation to their chest and don’t realize they are bringing the weights over their shoulders. Secondly, most people forget to pack their shoulders when they do a dumbbell fly. Majority of people will pack their shoulders when doing a dumbbell bench press or a barbell bench press, but forget to pack them when doing flys.
Chest Flys: Proper Form
Shoulder packing is when you retract your scapula down and back. A really easy way to do this, like I have mentioned many times before, is when you get into position, you start on the very edge of the bench, then after leaning back you slide back along the bench. Utilize that slide back to help pack your shoulders down and back. Once you’re in position, you can now do proper form with this movement which is a slight bend in your elbows, coming down over your chest, and going down as low as you can before returning to the top of the movement. Some of you may think that my demonstration is too far down and risks a shoulder tear. However, if you pack your shoulders and do the movement correctly, then when you are at the bottom as low as you can go, you should NOT be feeling tension in your shoulders. You should be feeling it in your chest and you can do the exercise safely.
If you still have a hard time with this movement and still have a hard time feeling it in your chest after doing all of this, it’s because you lack the mind-muscle connection, you lack the strength, or maybe you’re still not comfortable enough doing this movement. If that is the case for you, I’m going to give you two variations to help you get more comfortable so you can incorporate this exercise safely into your routine.
Variation #1: Chest Fly (On Floor)
The first option is to get down on the floor and do the movement here. Some benefits of doing the movement on the ground is that you won’t have to worry about any sort of shoulder tear, because what’s going to happen is even if you lose control, the dumbbells are going to stop when they hit the floor.
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NEWSFLASH!! - If you use proper form this exercise is TOTALLY SAFE!!! Who would have known?! But seriously guys, I'm just tired of seeing videos pop up with clickbait titles telling you NOT to do an exercise because their Mom, Uncle, dog, cat or pet hamster hurt themselves once doing it with bad form. At the end of the day you can find a reason to make any exercise dangerous.. OR.. you can learn how to perform them safely and take precautions to prevent injuries. #JustSaiyan - 10% of SAIYAN GEAR! "MS10" - www.justsaiyan.co
ScottHermanFitness
The most legendary trainer
You is even more legendary than broly bro
Keep up the awesome work bro we really love your work 👏🏻👏🏻👏🏻👍🏻👍🏻👍🏻
Great video as always. Thanks!
Great info, bad camera angle for demonstrating. The first demonstration, where you say, "you start to do this"... sorry, I have no idea what you were referring to.
ScottHermanFitness do you suggest phone and watches for calorie counting?
It's still relevant critique. I don't see you getting injured by doing a bicep curl or lat pulldown for example with bad form. The risk to get injured, be it with bad form which many beginners have, is still greater with these riskier and harder exercises (flys, deadlifts etc.)
Shots fired! #teamscott
I love both Jeff and Scott but I’ve actually met Scott and know he is the most genuine, humble, nice, and friendliest guy ever. Will support him for life!
Jonathan Wheeler right both are pro and legends but the mud slinging and slandering not only harm's both of their images but also create confusion among their subscribers which are mostly the same guys from their subscribers.
Thanks Jonathan!! You rock bro!!
I don't get how shots were fired lol. They are both great different UA-camrs. Jeff is definitely the greatest source for athletes if your just a gym addict tho Scott all day
@Terry Stover I don't see how jealousy etc comes into play at all. Scott gave an honest opinion and simply told it how it is. Both are actually right in the own ways, but really there is nothing harmful about the fly if you educate yourself to do it correctly, but if you're just gonna follow exercises of what everyone else does, then of course it will be a problem.
Everyone here should write movie scripts
0:27 Scott Herman vs Jeff Cavaliere confirmed :D
4:50 i thought my earphones was fucking up
fourtalons same tho
fourtalons
Me too! was like a SCREAMER!! I was like WTF! :P
I have watched many video's over the years concerning weight lifting... You seem to be the only one who truly knows how to do the exercises correctly, but you also explain things like packing your shoulder.. I have been working out for 30 years and have never ever heard that and have always wondered why I had tension in my shoulders after doing this exercise.. As I sat at my office desk and actually tried to pack the shoulders as shown a big big light bulb went off.. Keep up the good work you are refreshing, well spoken and truly know what you are talking about... A fan!
Paul Parisse yeah! I never heard that either! I’ll have to try this later! Cheat flys are my top favorite chest exercises cause I always wake up the next day feeling sore! Nothing else I do makes me sore! But I never pack my shoulders! I’ll try it later.
Tiffany Nunez cheat flyes? Like heavy flyes that are so heavy that you have to cheat ?I'd be careful with those, and I personally wouldn't do them but that's just me, seems damaging, but you go out there and do whatever the FFFUOOCK you wannna do! Ahah, seriously though, being sore isn't always a good indicator of whether or not you got a good workout in. But if you truly feel that way, consider this, packing your shoulders is something you should be doing on most exercises, and definitely the bench press. So if you don't feel like your chest is getting the right workout after doing flat, incline, or decline, then try packing your shoulders before you bench next time and I promise you'll feel your chest get hit a lot harder. The very first time you do it, you might find that you can't lift very much, but when you do it next time, you'll be able to do a lot more; and so on, quiiickly surpassing your old bench numbers, because now you're doing it correctly. Hope that helps out a little bit. Let me know how it goes dude
goochsurfer yessss! Cheat flyes! You never heard of that variation?? 😬😬😬😬
goochsurfer and okay I’ll try to do that more often! I think I do bench presses wrong cause I’m never sore! I feel like I NEED to be sore otherwise I’m not working hard enough or I’m not doing the move properly! Thank you! 😊👍🏽🌈
Dude are you serious you've never talked in your shoulder blades???
Before we get STAAHTEDD
oh yea!!
Wahhm up
the baHbell benchpress
Damm 😂
3:40 haahd time
It's crazy how much I've been lifting incorrectly all these years. I am so happy that I discovered all of your videos. It has seriously opened my eyes to every single lift. I am very much looking forward to my results in the months to come. Thanks Scott for your knowledge and inspiration. I smashed the shit out of that like with a power level over 9,000!
Scott, your video's aren't tips or "how-to"s - they're fitness education! Nice work, great channel and content! The background info on mind-muscle connection and the physics behind each movement and exercise really help! Thanks man!
That's what I'm here for bro! To educate you all as best I can! :-) Thanks for watching!
Bro you always explain things well and it always answers the questions I’ve got thank man
I do my best Nidoking :-D
Those shoulder warmups are great. I use them before every upper body day.
then I bet your shoulders are healthy
good practice!
ScottHermanFitness getting better. I learned the hard way. Back when i started weight training there was no youtube to teach me better form
One of best thing I’ve done for my warm up routine was this. Never thought I needed a band till but oh man was I wrong. Thank you Scott!
I use my Bo staff or jo staff to do it. Just as easy. So if you have a long enough stick then you can do the same
I am in my 70's and like to thank you for your videos they are a great help
I try to do this exercise in 3 different forms following my bench presses so that I can target my upper, middle, and lower pecs while also keeping proper form bc I have in fact injured my right shoulder before from not retracting my shoulders.
Nice Lori! Hopefully you learned your lesson and won't do it wrong again :-)
I do this exercise all the time I feel it's one of the only exercises that work all my chest. I'm sore the next day and I was already doing what your doing
Nice man! You are one step ahead!!
That shirt is friggin sick ! Is that from the planet where Vegeta and Nappa killed those grasshopper guys lol
This is just rogue armor :-) But there are tons you can get! TRAIN LIKE A SUPER SAIYAN! Use code 'MS10' for 10% off their site! rwrd.io/tvajymq
Every time I see one of those Saiyan vests I love them even more
They are awesome bro!! Got a link here if you want one! TRAIN LIKE A SUPER SAIYAN! Use code 'MS10' for 10% off their site! rwrd.io/tvajymq
Best UA-camr out there 👍🏻
that means more than you know :)
This dude and Jeff Cavalier. Best fitness guys on UA-cam and neither look like roid freaks.
Scott (no homo) is just so fucking loveable. Especially the accent.
Great video, I was looking more material because i saw a few of guys talking bad about this excercise. Thanks for sharing.
Excellent. Athlean x had turned me off chest flys due to shoulder concerns (I'm 62). Tried your way and no stress on shoulders at all. Thanks so much.
Damn this single handedly reduced the pain in my shoulder! Thanks you earned a sub!
04:45 :o scary
Why?
ScottHermanFitness because something happened to the sound there
I'm pretty sure there was something up with his mic at that point so they had to substitute it with the camera's microphone, which gets the reverberation of the room.
I was JUST heading to the gym for chest!!
Harshad Ramineni, Great minds think alike, me too! Please, have the Best chest workout yet of your life, my Sibling in iron.
Jösses lmao 😂
#1 Muscle fitness coach on youtube, thank you Scott!
Thanks bro! Really means a lot!!
Agree! Can stress enough regarding warming up your shoulder before you fly!
Thank you again for showing proper form especially those of us who are knew and often get scared off by big muscle guys pumping and throwing weights around as if they are dinner plates.
Thank you for this! Recently I've been having a lot of shoulder pain after doing this workout, now I see why
What a co-incidence! I have injured myself doing exactly the same exercise on Thursday! But I think my form wasn't wrong. I had some w***er so close to the left hand extension that I ended up turning my head to watch if I was going to hit his knee and boom! Pulled the right side of my neck muscle! At least that's when I felt the pain.
Nice demonstration
thanx Mark!
Oops I asked about the shirt too soon before the end of the video. Thanks for the link.
Haha you're welcome man!
the "pack the shoulder" thing relly changed my game THANK YOU!!! you are the man!
What are your thoughts on Jeff? I’ve seen you comment with completely mixed opinions. Some comments you seen like you like him, some you don’t. Can you please just tell us.
I’d put my money on Scott if i had to choose. But remember, that’s my personal opinion
Thanks for cutting through the noise and clearing that up mate. Cheers.
This is my favorite workout superset with my regular dumbell bench press awesome video man
Oh man that would destroy your chest! Nice!
Make sure you check out the 12 week programs available on my site so you can get ready for my Cheat & recover program! muscularstrength.com/Full-Workout-Programs
Definitely will try it, thanx
You're very welcome bro!!
Make sure you check out the 12 week programs on my site so you can get ready for my cheat & recover program! muscularstrength.com/Full-Workout-Programs
Tried this first time today. don't have a bench so lay on the floor - not sure if it was the right thing - but felt the tension in the chest - so stayed with it. Your vid just validated my attempt. Thank you.
You have some of the coolest sport gear (T-Shirts and pants) ever!
Packing shoulders is the best advice you gave.. it really worked. I'm lucky that i watched ur video..👍👍👍👍👍
I also had problems with shoulders because of the barbell bench press before. An awful feeling! I didn't know what exactly was causing the pain.
Thank you for your work to help us lift correctly. I am subscribing
good video,try the dumbell flys on a physio ball shoulders are protected
Scott brother please more videos about the hardgainer exercise edition
Back in the day , I permanently injured my shoulder doing fly's as described in the body for life program , if you ever heard of that , but if I had this info back then I would be OK today , keep up these great videos ! All the best
Eh wets goin ahn nayshen
Lolol.
Thank you for sharing the Proper way of executing workout routines.Would you kindly demonstrate the Proper way of doing Barbell Bench Press.
Thank you.
Rezza
Excellent advice!!!!!!!!👌👍
You should do a video on how to do the one handed pushup with good form
Can you talk about the "behind the neck shoulder press" in the next video
yes good idea!
Learned a lot from watching your videos, even though I thought I knew a lot I know more now 😉 keep the videos going
Thanks again Scott for everything, you're the best ! Big love !!
You're very welcome!!
Great tips. Please make a video on how to perform a proper single dumbell row exercise.
You mean like this?
How To: Dumbbell Single-Arm Row (On Bench) ua-cam.com/video/KRN38chlkds/v-deo.html
Yes. Great one. Tha ks a lot Sccot. Ur videos are really helpful. If possible provide a video to daily required nutrition and their quantity.
Thanks Scott. One of my fav exercises and keeping tention is euphoric for me.
Scott, can you show us how to do cable chest fly next?
You mean on a bench.. ? Because I have done other videos with the cable chest fly :-)
How To Get A Bigger UPPER CHEST! | TRY THIS! ua-cam.com/video/KUbPMcyeAVw/v-deo.html
ScottHermanFitness Thank you Scott, I haven't seen them yet. I'm gonna check it out. 😀
Love the Saiyan armour vest.
Hey Scott can you show us how too do decline dumbell bench press
These exercises are amazing
Keep it up
Lol at the audio when you were lying on the ground
Awesome video Scott. Always very informative and a pleasure to watch, thanks :).
Nothing but quality content here my bro :-)
Make sure you check out the 12 week programs available on my site so you can get ready for my Cheat & recover program! muscularstrength.com/Full-Workout-Programs
Wow, Scott!!! Thanks for that very informative instruction video! I struggle with flys and presses because of the front delts. I definitely don't do baaabell :) presses.... It's like you were saying, such an odd position for me and too much shoulder.
Just make sure you pack those shoulders to avoid any shoulder issues :-) Did you see my last chest video?
How To: Dumbbell Bench Press | 3 GOLDEN RULES ua-cam.com/video/Y_7aHqXeCfQ/v-deo.html
Super helpful. Thanks!
Dang. This really saved my shoulders. Wish more people know about this. Good tip!
ScottHermanFitness appreciate the info very much
You're very welcome!!!
Thanks for covering this, I always thought this to be the case but wasn't sure because everyone's against them
Very good technique. I have passed my level 2 fitness instructing and have done my exercise exact way as u. My assessor liked it🥇🥇🥇
I appreciate ur work....bro make a video on having pain while doing biceps curls...plz..
Best videos by far thanks for all the info!
You're very welcome Tina!!
Scotts one of my favourite Saiyans - he is the secret for the tournament of power!!
Thank you Scott🔥🔥🔥
Nice! Did you get the idea from Jeff? Great to see both of you preaching the same thing. Never had a problem doing them on a bench tho
If you do them properly then you're right, no problems :-)
I always wondered why I wasn’t feeling this workout in my chest! Thanks!
You are ny inspiration to workout every day
I hope one day i will look like you
Means a lot bro! Just got to keep training hard!! You following one of my programs?! muscularstrength.com/Full-Workout-Programs
Thanks Scott - this is really helpful. Thanks for making such high quality, informative videos rather than so much of the self serving bs on other channels. You really are one of the best in UA-cam!
That's what I am here for John!! Nothing but quality content here!!
Looking great Scott!
Thanks brotha!! Make sure you check out the 12 week programs on my site so you can get ready for my cheat & recover program! muscularstrength.com/Full-Workout-Programs
Thanks brother you explained well.
I've learned a lot from you, cos I am too shy in gym to ask the coaches or people so that's why I've been watching your videos lots of times. Thank you so much brother for your efforts and everything. Lots of love from Scotland❤️🏴
You are my favorite youtuber in the realm of body building and fitness. My second favorite channel is the one that proposes this exercise is completely unsafe, you know which channel it is. I will listen to your advice on this because Arnold strongly recommends dumb bell chest flys for body building.
Arnold knows what he is talking about :-) Thanks for the support bro!!
Respect for keeping it Real!
Always keeping it real man!!
Very good information thanks
As always, very informative and helpful content 👍👍👍👍👍. Thanks a million, Scott 😁😁😁😁😁😁
Bel video....Io ho imparato bene questo esercizio grazie al pavimento,adesso lo faccio bene,però scendere troppo rischi di farti del male sulla spalla e di strapparti,ti devi fermare un pò prima o altezza spalla e non andare sotto la spalla,perchè se no rischi di farti male!
helpful info and well-explained
At university still making gains but finally finished freshers s can get fully into working out again. Let's get staaahhhted
You're what I envision as the big brother I've never had. :'(
Well I am here to help bro :-)
I have a couple progress pics shared on my ig @namleman ; that being said, your videos regarding body recomp. and the stomach vacuum have improved my quality-of-life tremendously!!! The stomach vacuum has helped changed my breathing technique to utilizing my diaphragm over my chest. Flattery aside, keep up with the great videos! :D
Excellent tips
Plz one video on incline bench dumbelll row / double hand dumbell
The bench slide is awesome. I can bench a lot more and it's way easier on my shoulders. Now if I only knew this like 5 years ago...
Where's a time-traveling DeLorean when you need one.. haha.
Popping in because this is where the Pahty gets Stahted!
Great info and something people often miss during this exercise.
Chest gains vs shoulder (anterior delt) gains.
So I finally joined platinum. Time for some gains!
Awwwww yeah!!!
great video scott
Scott, where did you get your Dragon Ball Z tank top? It's really cool!
Well you already know.. but here is the link again :-D TRAIN LIKE A SUPER SAIYAN! Use code 'MS10' for 10% off their site! rwrd.io/tvajymq
Great video and very informational just incorporate more lateral view in your videos. Thanks Scott!
thanks Scott! straight and to the point advice with no bullshit. appeaciate your video, keep it up
Thanks Scott! For the difference between going over the shoulders vs over the chest, could you show us with a camera angle that is 90-degrees to the side to see that difference? The 45-degree camera angle in this video doesn't let us see that difference.
Great video as always! I Thank you, Scott.
when i do high cable flies I can hear my left shoulder popping in the negative portion (I do a strict proper form with a suitable weight)
Any pain with the popping? If not.. it might not be too bad.
ScottHermanFitness yeah it hurts a bit
Great video, very thorough!
I wish I was more knowledgeable about warming up my shoulders when I was younger now my shoulders are jacked.
You can always improve your mobility though! Are you doing this warm-up each day?
How To: Shoulder Warm-Up: Increase Mobility & Injury Prevention! ua-cam.com/video/OENxC3bgAEs/v-deo.html
Thank u very much Mr.Scott u help me a lot.. I admit.. I was bit lazy.. But with ur tutorial and videos?? I build my chest, and tricept.. For now that is on my focus on training... Coming up next,, my back and bicept.. For the last.. Traps and core.. More videos to come and the more tips and hint I get
Already started doing chest flys, but now I know how to do them properly :)
still not sure about my weights though, currently using 20lbs and don't know yet if I could go slightly heavier.
Good vid man! But the better question is...
WHAT DID YOU THINK OF GOKUS NEW TRANSFORMATION?!?!!
Thanks man!! I thought it was... SICK!!! You see my Live show about it?! gravy.live/show/ohthehermanity
i have a question scott, i have Varicocele and the dr told me not to lift weights because they are bad for them. can u make a video on that topic, what are the exercises that i can perform and what i can not
thanks
please make a video about tricept workout for skinny guys please its needed . Thank You I do my exercises on your way , its really help full
Awesome you correct me one more time