Dumbbell Fly

Dumbbell Fly is a isolation strength exercise primarily targeting the chest. Secondary muscles: Shoulders. Equipment: Dumbbell. Difficulty: Beginner.

Exercise Profile

1Lie on a flat bench holding a dumbbell in each hand above your chest, palms facing each other.
2Press the dumbbells up to arm's length so they are directly above your chest with a slight bend in your elbows.
3Open your arms in a wide arc, maintaining the bend in your elbows as if hugging a large tree.
4Lower the dumbbells until you feel a deep stretch across your chest and front delts.
5Pause briefly at the bottom, then squeeze your chest muscles to bring the dumbbells back together overhead.
6At the top, focus on contracting the inner chest before starting the next rep.

✓Keep a slight bend in your elbows throughout — straight arms put excessive stress on the elbow joint.
✓Focus on the squeezing contraction at the top of each rep.
✓Use moderate weight; this is a stretch-and-squeeze movement, not a max-effort press.
✓Control the eccentric (lowering) phase for 2-3 seconds to maximize chest activation.
✓Do not let the dumbbells drop below chest level to protect the shoulder joint.

beginner

3 sets of 10-12 reps

intermediate

3 sets of 8-10 reps

advanced

4 sets of 8-10 reps

What muscles does Dumbbell Fly work?

Dumbbell Fly primarily targets the chest. Secondary muscles include Shoulders.

What equipment do I need for Dumbbell Fly?

Dumbbell Fly requires dumbbell.

Is Dumbbell Fly good for beginners?

Dumbbell Fly is rated beginner difficulty. It is suitable for beginners.

Is Dumbbell Fly a compound or isolation exercise?

Dumbbell Fly is a isolation exercise, meaning it focuses on a single joint and muscle group.