Build Shoulder Strength with Overhead Flys

Overhead Flys

Rep Range

Hypertrophy/Strength : 8-12||Endurance/Hypertrophy : 12-16

Hints

Begin in a standing position with your feet hip-width apart. Hold a dumbbell in each hand with your arms extended out to your sides, forming a wide arc. Your palms should be facing upwards, and your arms should have a slight bend at the elbows. From this position, keeping the arc in your arms, slowly bring the dumbbells overhead until they meet or come close above your head. Then, in a controlled motion, return the dumbbells back to the starting position, maintaining that arc in your arms.

Common Mistakes

Avoid arching your back excessively during the movement. Engage your core muscles to ensure your spine remains neutral. It's also crucial not to lock out your elbows or allow the dumbbells to fall quickly to the sides. Ensure a smooth, controlled motion throughout the exercise.

Breathing

Inhale as you move the dumbbells overhead, and exhale as you return them to the starting position out to your sides. The Overhead Fly is beneficial for targeting the deltoids, upper chest, and upper back, enhancing shoulder mobility and adding an element of resistance to a typically bodyweight movement.

Muscle Focus

Primary Muscles

Front Shoulders, Middle Shoulders, Traps

Secondary Muscles

Serratus Anterior, Rhomboids, Teres Major, Teres Minor, Infraspinatus

Tertiary Muscles

Rear Shoulders, Latissimus Dorsi