Flys are popular exercises for developing chest muscles. While effective, they can lead to shoulder pain if not executed properly. Understanding the causes and adjusting your approach ensures a safe workout.
Common Causes of Shoulder Pain During Flys
Improper form is a primary contributor to shoulder pain during flys. Extending arms too far back, below the torso, or locking elbows places excessive stress on the shoulder joint. Shrugging shoulders or relying on momentum, rather than controlled muscle activation, can strain shoulder structures.
Using weights that are too heavy compromises form and increases injury risk. An insufficient warm-up also leaves shoulder muscles and connective tissues unprepared for exercise demands.
Muscle imbalances also contribute to shoulder pain. Weak rotator cuff muscles, which stabilize the shoulder, or an imbalance between stronger chest/front shoulder muscles and weaker upper back muscles, can lead to instability. This causes inefficient or misaligned shoulder movement during flys. Pre-existing conditions like shoulder impingement or rotator cuff issues can also be exacerbated by the repetitive motion and stress of flys.
Optimizing Your Fly Technique
Correct technique minimizes shoulder strain and maximizes muscle activation during flys. For dumbbell flys, ensure your head and back are firmly pressed against the bench, with feet planted for stability. For cable or machine flys, adjust the setup for a comfortable, stable start.
Maintain a slight elbow bend throughout the movement. This prevents joint locking and shifts focus to the chest, reducing stress on elbows and shoulders. Lower weights in a controlled, arc-like motion, stopping when elbows are roughly in line with your torso or slightly above. This prevents shoulder overextension.
Actively engage shoulder blades, keeping them stable and slightly retracted. This supports the shoulder joint and ensures proper muscle recruitment. Execute both lowering (eccentric) and lifting (concentric) phases slowly and with control, avoiding jerky motions or momentum. A controlled pace isolates chest muscles and reduces injury risk.
Broader Preventative Measures
Beyond refining technique, several strategies prevent shoulder pain during flys. Gradually increasing weight or resistance, known as progressive overload, is key. Increase the load incrementally, perhaps by two to three pounds weekly, allowing muscles and joints to adapt safely.
A comprehensive warm-up is recommended before any chest workout. Include light cardio for blood flow, followed by dynamic stretches focusing on shoulder mobility, like arm circles. After your workout, gentle cool-down stretches improve flexibility and reduce muscle soreness.
Strengthening supporting muscles, especially the rotator cuff and upper back, significantly improves shoulder stability. Exercises like external rotations, internal rotations, and reverse flys target these, creating a balanced, resilient shoulder joint. Incorporating them counteracts muscle imbalances. Listen to your body; if discomfort arises, reduce weight, adjust form, or rest. Varying chest exercises, rather than solely relying on flys, also prevents repetitive shoulder strain.
When to Seek Professional Guidance
While many instances of shoulder pain from flys are addressed with rest and form adjustments, certain symptoms warrant professional medical attention. If pain persists despite modifications, or worsens over days/weeks, consult a healthcare professional.
Seek immediate medical attention for sharp or intense pain, especially if sudden or accompanied by a popping sensation. Other concerning signs include limited range of motion, weakness, numbness, or tingling in the arm/hand. Visible swelling, bruising, or a deformed shoulder joint after an incident also require prompt medical evaluation. A doctor, physical therapist, or certified personal trainer can provide an accurate diagnosis and personalized plan, assessing injury extent, recommending treatment, and guiding safe exercise practices.