Quick Answer to Your Questions
Can chest flys cause elbow pain?
Yes, chest fly exercises can cause elbow pain—but the exercise itself is rarely the true problem.
Why do my elbow hurt during chest fly?
In most cases, elbow pain during chest flys shows up because the muscles and tendons involved are already stiff, overworked, or lacking proper pliability. This makes the elbows less able to tolerate stress during fly motions that place sustained tension on the arms.
Why pain persists: With chest fly exercises, elbow pain is rarely just about the elbow itself. It often comes from how fly movements place sustained tension on the arms, how restricted muscles and irritated tendons handle stress during fly motions, and compensation patterns that develop over time.
Fix Elbow Pain Fast — Without Guesswork
Our step-by-step program is designed to help you eliminate elbow pain from lifting.
Chest Flys Mechanics That Can Contribute to Elbow Pain
I’ve been lifting for over 10 years and have personally experienced—and resolved—elbow pain from chest fly exercises.
The chest fly mechanics and factors below are important to understand because they can contribute to elbow discomfort. However, they are not the underlying cause of elbow pain from chest flys.
This article explains the underlying cause.
Chest Fly Variations and Body Position
Standing Chest Flys
These can place uneven strain on the elbows due to the increased demand for balance and stabilization.
Lying Chest Flys (Flat or Incline Bench)
These variations can overload the elbows when performed with improper form or excessive weight.
Incline Chest Flys
This variation shifts emphasis to the upper chest but may increase elbow strain if the bench angle is too steep or surrounding muscles are restricted.
Equipment Type and Resistance Source
Dumbbells
While versatile, dumbbells can lead to uneven elbow strain if wrist stability is compromised or load control is poor.
Cable Machines
Cables allow for a more natural range of motion and are often less stressful on the elbow joints compared to free weights.
Resistance Bands
A joint-friendly option that provides consistent tension, but can still overload tight muscles if used incorrectly.
Stationary Machines
These reduce stabilization demands, but improper seat or handle positioning can still create elbow strain.
Wrist Position, Grip, and Stability
Overly Extended Wrists
Allowing the wrists to bend backward excessively beyond a neutral position places unnecessary stress on the tendons and muscles, increasing the risk of elbow discomfort.
Type of Equipment Attachment Used
Using handles that are too thick or too thin for your hand size can reduce grip stability and increase strain on the elbows.
Wrist Stability
Weak or unstable wrists can cause compensatory movement patterns that overload the elbow tendons during chest flys.
Elbow Position and Range of Motion
Degree of Elbow Bend
Keeping the elbows too straight can create uneven tension across the elbow tendons.
Range of Motion
Extending too far—such as lowering the weights excessively during the negative portion of the movement—can place excessive strain on the elbow joints and tendons. Stopping at a controlled, comfortable stretch helps reduce this stress.
Load Management and Tendon Stress
Overall Tendon Stress
Progressive overload is important for muscle development, but increasing resistance too quickly can overload the tendons and lead to irritation or pain.
Weight Load and Joint Compensation
Lifting beyond joint capacity often leads to compensatory involvement of the wrists or forearms, increasing elbow stress.
Uneven Weights
Unequal resistance between arms forces one side to compensate, increasing the likelihood of elbow discomfort.
Programming Factors and Muscle Restrictions
Type of Workout Program
Repeating the same chest fly variation without variation can contribute to overuse-related elbow issues. Rotating variations helps distribute stress more evenly.
Overload of the Wrist Flexors
All chest fly variations place some demand on the wrist flexors, though cable flys tend to be slightly more forgiving on the elbow joint.
Pain at the Front Crease of the Elbow
Discomfort in this area often points to brachialis or distal biceps tendon stress related to excessive loading or poor movement control during chest flys.
Alternative Exercises to Avoid Pain During Chest Fly Workouts
This section provides alternative exercises to chest flys that target the chest and supporting muscles with less strain on the elbows, allowing you to build strength and muscle size safely while complementing or replacing chest flys in your routine.
You can find instructions of the exercises below on the JEFIT exercise library.
- Resistance Band Chest Fly: Resistance bands provide consistent tension throughout the range of motion while minimizing strain on the elbow joints. This exercise is joint-friendly and ideal for those recovering from tendon irritation.
- Resistance Band Pull-Apart: This exercise strengthens the upper back and chest muscles, promoting muscle balance and reducing strain on the elbows during pressing or fly movements.
- Push-Ups: Push-ups are a great bodyweight alternative that allows for natural joint alignment and reduces strain compared to equipment-based chest flys.
- Dumbbell Pullover (Straight-Arms): Dumbbell pullovers target the chest and supporting muscles without requiring the elbow movement involved in chest flys. The straight-arm variation minimizes elbow tendon stress.
- Dumbbell Bench Press (Palms-In): Using a neutral grip (palms facing each other) during a dumbbell bench press provides a more natural wrist and elbow position, reducing strain on the tendons.
- Machine Inner Chest Press (Palms-In): This machine exercise focuses on the chest muscles while minimizing the need for stabilization, reducing stress on the elbow tendons.
- Dynamic Chest Stretch: Incorporating a dynamic chest stretch can improve flexibility and reduce muscle tension, making it easier to perform chest flys or other exercises without discomfort.
Additional Tips to Avoid Pain
- Tip #1: Stretch between chest fly sets to keep the wrist flexor muscles lengthened. Muscles contract during exercise, and stretching helps to relax them, preventing strain on the tendons. A quick 15-30 second stretch while resting between sets is sufficient. This practice can improve your workouts and help prevent elbow issues. Recommended movements include include the bicep stretch and forearm stretch (watch on YouTube).
- Tip #2: Perform elbow SMR exercises the night before your chest fly workouts. Self-myofascial release relaxes tense forearm muscles, helping to prevent and counteract the elbow injuries mentioned earlier.
- Tip #3: For a complete lifter’s guide with FAQs, see: Elbow Pain From Lifting Weights.
Ready to take the next step?
Our elbow pain program is designed to help you eliminate pain from lifting, so you can train without limitations.
Contact About Privacy Terms | Copyright © 2026 TitaniumPhysique LLC.
Disclaimer: (1) Fitness results vary by individual effort, as such, individual results may vary; (2) We use Microsoft Clarity on our website to ensure you have the best possible browsing experience. Our privacy policy has more details.