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.
Put it to work in Kaizer
Create workout routines with AIFrom goals and equipment to an editable routine in minutes — one that keeps adapting itself, session by session.The best Trainerize alternatives in 2026The alternatives, including what each one does better.Pricing and plansBasic supports up to 3 clients from USD 5 a month.
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?
