Chest Fly - Arms (WRONG-RIGHT)

Chest Fly - Arms (WRONG-RIGHT): So führst du sie aus

1. 1Lie flat on the bench with a dumbbell in each hand, feet planted on the floor and your shoulder blades pulled down and together.
2. 2Press the dumbbells up over your chest so your arms are extended and your palms face each other.
3. 3Set a slight, fixed bend in your elbows — roughly 15–20° — and lock that angle in place for the whole set.
4. 4Lower the dumbbells out to the sides in a wide arc, leading with your upper arms and keeping that fixed elbow bend.
5. 5Stop when your upper arms reach about chest level and you feel a stretch across your chest, without letting the elbows straighten or collapse.
6. 6Squeeze your chest to pull the dumbbells back up along the same arc until they meet over your chest.
7. 7Finish your reps, then bring the dumbbells to your thighs and sit up under control to set them down.

Technik-Tipps

• Keep the same soft, slightly bent elbow angle from start to finish — the arms stay fixed and the movement happens at the shoulder joint, not the elbows.
• Keep your shoulder blades retracted and pressed into the bench so the chest does the work instead of the front of the shoulders.
• Use a controlled tempo, especially on the lowering phase, to load the chest through the full stretch.
• Pick a weight you can arc with clean form — flyes load the shoulder in a stretched position, so going too heavy invites injury.

Häufige Fehler

• Letting the elbows straighten into locked arms at the bottom, which turns the lift into a long, dangerous lever that strains the elbow and shoulder.
• Bending and re-extending the elbows during the rep so it becomes a press instead of a fly, which takes tension off the chest.
• Lowering the dumbbells too far past chest level, which over-stretches the shoulder capsule and risks injury.
• Letting the shoulders roll forward off the bench at the bottom, which shifts the load onto the front delts and away from the chest.

Häufig gestellte Fragen