Demo & instructions
Dumbbell Fly
Also known as: Dumbbell Chest Fly, Flat Dumbbell Fly, Dumbbell Flye
Instructions
Lying on a bench, you open your arms wide with a dumbbell in each hand and sweep them back together. It works the chest on its own and is hardest in the stretched position, so light weights go a long way.
- Movement
- Horizontal push
- Type
- Isolation
- Level
- Beginner
- Typical range
- 8–20 reps
Setup
- 1Sit on the end of a flat bench with a light dumbbell on each thigh.
- 2Lie back and press the weights up over your chest with your palms facing each other.
- 3Plant your feet, draw your shoulder blades together, and soften your elbows slightly.
Execution
- 1Open your arms out to the sides in a wide arc, keeping the same soft bend in your elbows.
- 2Lower until you feel a comfortable stretch across your chest, with your hands about level with your torso.
Target
Equipment
Muscles worked
Equipment
Training use
Strength
Muscle building
Endurance
Conditioning
