Chest · Mid chest · Dumbbell
Dumbbell Fly
The dumbbell fly is a chest isolation exercise: the arms open wide with a fixed elbow bend and come back together over the chest. It trains the chest in a long stretch with little help from the triceps, so it works best after the presses.
How to
Dumbbell- 1 Lie flat, arms extended with a soft elbow bend.
- 2 Open the arms wide until you feel a chest stretch.
- 3 Bring them back together over the chest.
Tips
- Fix the elbow bend at the start and keep it; the arms move like a hug, not a press.
- Stop at a stretch you can control, usually with the upper arms level with the bench.
- Use a lighter weight than for presses; this is a stretch exercise.
Common mistakes
- Bending the elbows more as you lower, which turns the fly into a press.
- Going so deep that the shoulders take the load.
- Locking the elbows straight.
Muscles worked
Main
- Chest (pectoralis major)
Also working
- Front delts
- Biceps, which hold the elbow bend
Breathing and bracing
Breathe in as the arms open, breathe out as they come together.
Sets and reps
- Muscle size
- 3–4 sets of 10–15 reps, 1–2 min rest
- Where it fits
- After the presses in the session
Setup
- 1 Lie on a flat bench with a light dumbbell in each hand.
- 2 Press the dumbbells over the chest, palms facing each other.
- 3 Bend the elbows slightly and keep that angle.
- 4 Plant the feet and set the shoulder blades back.
Technique in detail
- Open the arms in a wide arc.
- Lower until the upper arms are about level with the bench and you feel a stretch.
- Bring the dumbbells back up along the same arc, squeezing the chest.
- Keep the elbow angle the same throughout.
- Stop just before the dumbbells touch at the top.
In these plans
Not part of a built-in plan. Add it to any workout from the exercise picker.
Variations and alternatives
Questions
Dumbbell fly or cable fly?
Cables keep tension at the top, where dumbbells lose it; dumbbells load the stretch hardest. Either works, and many people alternate them.
How heavy should I go?
Light enough to keep the elbow angle fixed for 10–15 reps. If the elbows bend more, it has become a press.
Is the fly bad for the shoulders?
Not with a controlled range. Stop where the stretch is strong but comfortable, and do not drop the arms far below the bench.
Log it in Volu(me)
Add Dumbbell Fly to any workout. Next time the app fills in the weight and reps from your last session and marks a new best set the moment you tick it.