Dumbbell Chest Fly
- Intermediate
- Gym
- Home
The dumbbell chest fly is performed lying on a bench, arms extended above your chest with a slight bend at the elbows. Opening your arms in a wide arc stretches and loads the chest directly, unlike a press that also drives through the triceps. Intermediate lifters use it in the gym or at home for weight and reps.
- Muscles
- Chest
- Equipment
- Dumbbells, Bench
- Logged as
- Weight and reps
How to
- Lie on the bench with dumbbells above your chest, palms facing.
- Keep a slight elbow bend.
- Open your arms wide until you feel a chest stretch.
- Squeeze the dumbbells back together in an arc.
Form cues
- Keep your shoulder blades pressed into the bench.
- Inhale as you open your arms wide.
- Plant your feet flat on the floor.
Common mistakes
- Elbows bend more with each rep. Keep the same slight elbow bend throughout.
- Arms drop too low past shoulder height. Stop the arc level with your shoulders.
- Shoulders lift off the bench under load. Press your shoulder blades down and back.
Wellboy is a wellness and fitness app, not a healthcare service, and it does not provide medical advice. Talk to a doctor or another healthcare professional before starting a new exercise or diet routine if you have a medical condition, an injury, are pregnant, or have symptoms.
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