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

Dumbbells Chest Fly: how the movement is executed

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
Also known as: Dumbbell flyesFlat bench flyes

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 Estimated 1RM calculator Back to the library

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Glossary and calculators

DeloadA deload is a planned period, almost always a week, in which volume or intensity comes down so the body can finish absorbing the accumulated work.TonnageTonnage is the total weight moved in a session or a week: sets × reps × load.RIR ↔ %1RM conversionWhat percentage of 1RM does your RIR correspond to?

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Dumbbells Chest Fly

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