Chest Fly (Dumbbell)

How to do it

1. Sit on a flat bench with the dumbbells on your thighs, then lie back and press them up over your shoulders, palms facing each other.
2. Pull your shoulder blades back, keep a small arch, and keep your head, shoulders, glutes and feet in contact.
3. Soften your elbows slightly and hold that bend for the whole rep.
4. Open your arms in a wide arc until the dumbbells are level with your chest.
5. Bring the dumbbells back up along the same arc until they meet over your chest.

Key cues

• Shoulder blades back
• Same elbow bend all the way
• Wide arc, like opening your arms
• Hug a tree on the way up

Common mistakes

• Using a weight so heavy the bottom position breaks down
• Bending the elbows so much the fly turns into a press
• Letting the elbow bend change during the rep

Muscles worked

Primary

Chest

Secondary

Front delts

Equipment

Dumbbells and flat bench.

Variations

• Chest Fly

  Machine · Chest · Isolation

• Chest Fly (Band)

  Band · Chest · Isolation

Programs that use it

• PHUL

References

1. StrengthLog: Dumbbell Chest Fly
2. ACE: Lying Chest Fly
3. Fitbod: Dumbbell Fly