Why Your Elbows Hurt During Chest Flys: Common Injuries and Mechanical Issues

Written by: Nurudeen Tijani (Wellness and Pain Relief Fitness Coach)

Nurudeen performs chest flys during a workout

I’ve been training for over ten years and have personally experienced and overcome elbow pain caused by chest fly exercises.

In this article:

I’ll explain what causes this issue and suggest alternative chest fly exercises to minimize elbow strain.
I’ll also share treatment exercises and a detailed program to fix and prevent elbow pain, so you can perform chest flys pain-free.

Quick and Helpful Resources for "Chest Flys Elbow Pain"

Treatment Exercises: If you’re looking for exercises to fix "elbow pain during chest flys," check out this post and photos: "Elbow Pain Treatment and Relief Exercises." I demonstrate simple exercises to address elbow injuries using self-myofascial release (SMR), a highly effective treatment for muscle and tendon pain.
Comprehensive Guide: For a complete guide on elbow pain from weightlifting, read this article: Elbow Pain: A Helpful Guide for Lifters. In the post, I cover everything I’ve learned about elbow pain during my ten years as a bodybuilder and pain relief fitness coach. You’ll find explanations of root causes, general causes, common elbow injuries, elbow anatomy, exercise mechanics, pros and cons of treatment options, and an in-depth FAQ section. At a minimum, I encourage you to check out the FAQ—it’s packed with valuable information.
Fast Relief Program: For an easy-to-follow video course to fix "elbow pain during chest flys," consider the TitaniumPhysique program. It’s the fastest way to eliminate and prevent elbow pain. In the program, I teach self-myofascial release (SMR) exercises to provide instant elbow relief. This program is used by athletes and bodybuilders, with 98% user satisfaction.

Ready to begin? Yes, I’m ready to heal my elbow .

Injuries That Cause Elbow Pain During Chest Flys

Here is a list of tendon injuries that can cause discomfort during chest fly exercises.

Based on my experience, I’ve listed these injuries in order of most to least common among gym-goers who perform chest flys.

Follow the links below to learn more about each specific condition.

Golfer’s Elbow (pain at the inside of the elbow): Golfer’s elbow, or medial epicondylitis, involves inflammation of the tendons that connect the forearm muscles to the inside of the elbow. Although the pain can also result from distal bicep or brachioradialis tendonitis, it is more likely to stem from medial epicondylitis. Overloading the tendons during chest flys—especially when using heavy weights—can worsen this condition. Learn more about golfer's elbow.
Brachialis Tendonitis (pain at the crease of the elbow): Brachialis tendonitis affects the tendon of the brachialis muscle, which is located at the front of the elbow. Performing chest flys without proper warm-ups or using excessive weight can lead to pain in this area. Learn more about brachialis tendonitis.
Distal Bicep Tendonitis (pain in the lower biceps near the elbow): This injury occurs when the tendon connecting the biceps muscle to the elbow becomes inflamed. Using improper technique or overstretching during the range of motion in chest flys may contribute to this condition. Learn more about distal bicep tendonitis.
Brachioradialis Tendonitis (pain at the outside of the elbow, near the forearm and triceps): Brachioradialis tendonitis involves irritation of the brachioradialis tendon near the outer part of the elbow. This pain may occur when performing chest flys with improper grip angles or when handling weights that are too heavy.
Triceps Tendonitis (pain at the back of the elbow): Triceps tendonitis occurs when the tendon connecting the triceps muscle to the elbow becomes inflamed. Repeated movements in chest flys, particularly when using machines or resistance bands with high tension, can stress this tendon, leading to pain at the back of the elbow. Learn more about triceps tendonitis.

Tip: All of these injuries are self-treatable if addressed early. Recognizing the symptoms and taking a holistic approach—treating the entire arm, including the triceps, biceps, and forearm—can fix and prevent these types of elbow injuries during chest flys.

Ready to get started? Yes, I’m ready to eliminate pain .

Chest Flys Specific-Issues and Elbow Mechanics That Cause Pain

This section explains specific factors related to chest flys that can impact the elbow.

Although the factors below are unique, keep in mind that for most people, the underlying cause of discomfort remains the same: restricted muscles.

When muscles are pliable and flexible, many of these issues become less significant.

Type of Chest Flys: Standing Chest Flys: These can place uneven strain on the elbows due to the need for balance and stabilization. Lying Chest Flys: Often performed on a flat or incline bench, these can overload the elbows when using improper form or excessive weight. Incline Chest Flys: This variation shifts the focus to the upper chest but may increase elbow strain if the angle is too steep or muscles are restricted.
Type of Equipment Used: Dumbbells: While versatile, dumbbells can lead to uneven strain if not handled properly or if wrist stability is compromised. Cable Machines: These allow for a more natural range of motion and can be less stressful on the elbow joints compared to free weights. Resistance Bands: A joint-friendly option that provides consistent tension throughout the movement but can still overload tight muscles if used incorrectly. Stationary Machines: These offer support and reduce the need for stabilization, but improper settings can still create elbow strain.
Overall Tendon Stress: Progressive overload is key to muscle growth but must be approached carefully. Overloading the tendons by increasing resistance too quickly can lead to inflammation and pain.
Overly Extended Wrists: Allowing the wrists to hyperextend—when they bend backward excessively beyond their neutral alignment—during chest flys places unnecessary stress on the tendons and muscles, increasing the risk of discomfort. Maintaining a straight or slightly flexed wrist position can help prevent this issue.
Degree of Elbow Bend: Keeping the elbows too straight or bending them excessively during chest flys can lead to uneven tension on the elbow tendons.
Weight Load and Joint Compensation: Lifting weights beyond your joint capacity often results in compensatory movements, such as recruiting the forearms or wrists, which can strain the elbows.
Type of Equipment Attachment Used: Using attachments (like thick or thin handles) that are not suited to your hand size can lead to grip instability and extra strain on the elbows.
Uneven Weights: Unequal resistance on each arm during chest flys can force one arm to compensate, increasing the likelihood of elbow discomfort.
Type of Workout Program: Repeating the same type of chest flys without variation can lead to overuse injuries. Incorporating different variations can distribute stress more evenly.
Range of Motion: Extending too far, such as bringing the weights too far back during the lowering phase of the movement (also known as the negative part of the movement), can create excessive strain on the elbow joints and tendons. It’s important to stop at a comfortable stretch to avoid overstressing the muscles and tendons.
Overload of the Wrist Flexors: All chest fly variations can place pressure on inelastic wrist flexors, but the cable variation tends to be slightly better for minimizing strain on the arm joint.
Pain at the Front Crease of the Elbow: This type of pain often indicates brachialis or distal bicep tendon stress caused by poor form or excessive loading during chest flys.
Wrist Stability: Weak or unstable wrists can lead to compensatory movements, which may overload the elbow tendons during chest flys.

Tip: By improving muscle pliability with SMR exercises, most of these issues resolve themselves. The TitaniumPhysique program can help you achieve pliable muscle.

Ready to get started? Yes, I'm ready to eliminate pain .

Chest Flys Alternative Exercises to Avoid Pain

This section provides alternative exercises to chest flys that target the chest and supporting muscles with less strain on the elbow tendons.

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: These alternatives can be used to complement or replace chest flys in your workout routine. They help reduce the risk of injury while still building chest strength and muscle size effectively.
Tip #2: To avoid pain, 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 stretches include the bicep stretch and forearm flexor stretch. Here’s an example demonstrated by Hinge Health. However, keep in mind that while stretching may provide temporary relief, it does not address the underlying causes of elbow pain during chest flys. These root causes often include magnesium deficiency, muscle restriction, and chronic inflammation.
Tip #3: 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.

For a simple-to-follow video course to eliminate pain, check out the TitaniumPhysique program.

Ready to take the next step? Yes, I’m ready to eliminate pain .

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