Dumbbell Fly
Comprehensive biomechanics and technique cues to execute Dumbbell Fly with joint safety, maximal activation of the Chest, and consistent progression.
Track sets and weights on eBolts
Automated rest timer, 1kg micro-loads, and offline functionality in the gym.
Gym Equipment Guide & Adjustment Points
Voador / Peck Deck / Crucifixo Máquina
Máquina de isolamento peitoral e posterior de ombro com braços articulados independentes.
Ajuste para que as manoplas fiquem alinhadas à linha média do peito.
Pinos no topo dos eixos para escolher a amplitude inicial do movimento.
Pino seletor de peso com micro-incrementos de 2,5 kg.
- •Peito estufado e escápulas travadas no encosto.
- •Cotovelos levemente flexionados, punhos firmes.
- •Aproxime os braços sem deixar os ombros projetarem para frente.
Execution Guide: Biomechanical Steps
Initial Setup and Positioning
Adjust the seat height and machine pads (Peck Deck Fly) to align the rotation axes with your joint.
Joint Lock and Posture
Retract and depress your scapulae, stabilizing the shoulder girdle and keeping your core braced.
Concentric Execution and Muscle Focus
Initiate the concentric contraction targeting the Chest, moving the load smoothly without jerky momentum. eBolts technical cue: Keep the torso extended and squeeze at the top; focus on the stretch and peak contraction.
Eccentric Control and Breathing
Control the eccentric descent in 2 to 3 seconds, sustaining continuous muscular tension. Inhale during lowering and exhale on peak effort.
Coach Technique Cue
Keep the torso extended and squeeze at the top; focus on the stretch and peak contraction.
Equipment Alternatives
Dumbbells with a neutral grip, same range of motion and controlled tempo.
Medium-tension band anchored to a firm point, keeping tension at the end of the movement.
Push-up (feet elevated to add load).
Equivalent machine or convergent leverage machine at the gym.