Safety Notes

• Avoid if acute shoulder pain or impingement exists
• Do not exceed comfortable chest stretch
• Use lighter weight to master form
• Keep lower back pressed into bench
• Stop if shoulder joint feels unstable

Spotting

Spot from behind the working arm to assist on the lift if needed; not typically required for moderate weights.

Common Mistakes

• Locking elbows during movement
• Lowering too far past shoulder level
• Using momentum to swing the weight
• Allowing torso to rotate or arch
• Gripping too tightly on dumbbell

• Shoulder impingement
• Recent rotator cuff injury
• Elbow joint instability

• Shoulder horizontal adduction
• Thoracic extension

Build Up First

• Basic chest fly form
• Core stability awareness