# Chest Fly (Dumbbell)

> A dumbbell fly on a flat bench that stretches and trains your chest through a wide arc.

Page: https://fitnessie.app/exercises/dumbbell-fly/
Type: Dumbbell · Isolation
Demo video: https://fitnessie.app/demos/chest-fly-dumbbell/d8c793e8ce1d25ec.mp4

## 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](https://fitnessie.app/exercises/machine-chest-fly/)
- [Chest Fly (Band)](https://fitnessie.app/exercises/band-chest-fly/)

## Programs that use it

- [PHUL](https://fitnessie.app/programs/phul/)

## References

- [StrengthLog: Dumbbell Chest Fly](https://www.strengthlog.com/dumbbell-chest-fly/)
- [ACE: Lying Chest Fly](https://www.acefitness.org/resources/everyone/exercise-library/21/lying-chest-fly/)
- [Fitbod: Dumbbell Fly](https://fitbod.me/exercises/dumbbell-fly)