Dumbbell Chest Fly
- Reps
- 10–15
- Kit
- Dumbbell
How to do it
- 1
Lie on your back on a bench, holding a dumbbell in each hand directly above your chest — palms facing each other, slight bend in the elbows.
- 2
Breathe in as you open your arms wide and lower the dumbbells out to the sides — keep the slight bend in your elbows.
- 3
Breathe out as you bring the dumbbells back together above your chest — like hugging a big tree.
- 4
That's one rep — don't let the weights drop too low. Repeat.
Where you should feel it: A stretch and squeeze across your chest.
What your coach says mid-set
- “Keep a slight bend in your elbows”
- “Open only as far as feels fine”
- “Breathe out as your arms close”
Common mistakes
Lowering the weights too far
Stop the weights level with your chest. Deeper is not better here.
Bending your elbows more as you tire
Keep the same slight elbow bend the whole rep. If it changes, go lighter.
Arching your back off the bench
Keep your ribs down and your lower back on the bench.
Felt it somewhere else?
Where did you feel it?
Open your arms a little less wide and go lighter. Stop before the front of your shoulders takes over.
Hold one soft elbow bend the whole rep and take some weight off.
Other versions
- Band Chest Fly
- Dumbbell Incline Chest Fly
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