Welcome to day 3 of the Art Of Body Sculpting 33 Day Challenge, where we will be enhancing your mind-muscle connection with Dumbbell Fly’s. If you are new to the challenge, please visit the introduction page for complete details and rules.
Rarely do I see trainees maximizing the full benefits of the Dumbbell Fly. It’s one of those exercises where people either simply go through the motions or they flat out perform the exercise incorrect… increasing their risk of injury.
Your challenge for today is to check your ego at the door, lighten up the weight and focus on your pecs performing the majority of the grunt work with the Dumbbell Fly’s instead of your arms.
I picked up the form tips from IFBB Pro Ben Pakulski (B-Pak). It’s definitely taken my chest training and development to the next level.
Bend your elbows on the way down to achieve a maximum stretch. As I mentioned in the video, you must have a keen awareness as to how far to stretch in the bottom portion of the movement. I have found on some days, if I go too low my rear delts will cramp up and it will have a negative impact on my chest contraction on the way up.
From the bottom position contract your pecs first, then begin to lift the weight by focusing on driving your elbows together while straightening your arms.
Do not allow the dumbbells to come inside of your shoulders. This will reduce the tension on your pecs. By keeping the dumbbells outside of your shoulders at the top of the movement you will maintain incredible tension on your pecs during the entire set.
You can practice this while standing up. Get the feel for squeezing your elbows together and stopping before you get inside the shoulders. Feel your pecs contract throughout the entire movement.
This will feel weird at first, especially when you are used to keeping your elbows bent during the entire movement and bringing your hands together. Once you master this form, your pec contractions, stretch, and development will improve dramatically.
This month I’ve been performing the Dumbbell Fly, with this proper form at the beginning of my chest workout as a pre-exhaust. It produces a crazy pump and enhances my mind-muscle connection before I perform the bigger pressing exercises.
Stand up to the challenge and report back on your experience.
Sculpt a Masterpiece,
Scott Tousignant
About The Author
Scott Tousignant, BHK, is a Certified Fitness Consultant with a passion for transforming fitness enthusiasts goal driven, dedicated, and voracious physique artists who take pride in their body, fitness, health, and lifestyle. Embraced by physique artists around the world, his Metabolic Masterpiece Body Sculpting Programs will guide you through the process of sculpting your body into a work of art, by applying what Scott has coined, The A.T.T.R.A.C.T. Formula.
With his synergistic, boredom busting body sculpting workouts you will melt stubborn fat and gain muscle while skyrocketing your metabolism!
The art of molding and chiseling an aesthetically pleasing physique with ideal proportions and spectacular symmetry is one of life’s most rewarding and fulfilling experiences. It’s an opportunity for self growth and self discovery that will impact every area of your life.