Dumbbell Chest Fly
How to do it step by step, and the muscles it works.
- Body part
- Chest
- Equipment
- Dumbbells
- Type
- Isolation
Position 1 of 2
Position 2 of 2
How to do it
- Lie on a flat bench and press the dumbbells up over your chest with your palms facing each other.
- Bend your elbows slightly and keep them at that angle for the whole movement.
- Open your arms in a wide arc until you feel a deep stretch in your chest, with the dumbbells about level with it.
- Squeeze your chest to bring them back up along the same arc, as if hugging a big tree.
Warm up first and pick a weight you can control through the whole movement. Stop if something hurts.
Muscles worked
- ChestMain
- Front deltsHelping
Also known as
Dumbbell Fly · Dumbbell Flyes · Flat Dumbbell Fly · Dumbbell Flys · Flat Bench Dumbbell Fly