Dumbbells Chest Fly

Lie on a flat bench holding dumbbells above your chest, palms facing each other. With a slight bend in your elbows, open your arms wide, lowering the weights out to your sides. Squeeze your chest to bring the dumbbells back up. Move slow and controlled.

CHEST · PUSH

How it is executed

Lie on a flat bench holding dumbbells above your chest, palms facing each other.
With a slight bend in your elbows, open your arms wide, lowering the weights out to your sides.
Squeeze your chest to bring the dumbbells back up.
Move slow and controlled.

Muscles worked: Chest
Primary muscle: Mid chest
Equipment: Dumbbell
Movement pattern: Push
Difficulty: Intermediate
What it is for: StrengthHypertrophy

Watch the full tutorial

Variations and substitutions

Banded Chest FlyResistance band Machine Chest FlyMachine Low-to-High Cable FlyCable Dumbbell Incline FlyDumbbell Cable CrossoverCable High-to-Low Cable FlyCable · Single handle

Chest exercises Dumbbell exercises Back to the library

Program your clients' routines from these exercises, without the spreadsheet.