Are Dumbbell Flyes Better for Taller People?

Dumbbell flyes are an isolation exercise that target your chest muscles. Isolation chest moves are generally considered inferior to multi-joint compound exercises like the bench press or dumbbell press when it comes to building muscle and strength. Despite this, taller people may benefit from placing more emphasis on dumbbell flyes in favor of compound moves.

  1. On the Fly

    • Before comparing flyes against other moves, learn the correct technique. Flyes are performed by lying on a bench with a dumbbell in each hand, directly above your chest. Start the move with your palms facing each other and bring the dumbbells down by stretching your arms out to the sides while keeping your elbows straight. When the dumbbells are in-line with your torso, bring them back to the starting point.

    The Trouble With Pressing

    • One issue taller people have with common chest pressing exercises, either with a barbell, dumbbells or on a machine, is that long arms tend to hinder strength levels. Taller people with longer arms have further distance to move the weight, notes trainer Lee Hayward, meaning that you don't see many great bench pressers with long arms. If you struggle with bench pressing because of this, flyes may be a better option.

    Isolation Emphasis

    • Taller guys and girls generally benefit more from isolation movements when working the upper body, writes trainer Christian Thibaudeau in "Theory and Application of Modern Strength and Power Methods." During bench presses, your triceps will likely give out before your chest has been fully fatigued. Where flyes isolate the pecs though, your chest gets fully worked before any other muscle groups even have a chance to get tired.

    Improving Your Flyes

    • An even better option than regular dumbbell flyes would be to perform them on an incline. Incline work aids will develop a rounded rather than droopy chest, according to Mike Pierron of Iron Man Magazine. Don't neglect compound chest moves entirely either, as they can still be beneficial. Start each chest session with flyes to pre-exhaust your chest, then move on to an incline barbell or dumbbell press and finish your workout with dips or pushups.