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Dumbbell Fly
Beginner - Strength - Isolation
Targeted Muscle Group
Chest
Recommended Equipment
Dumbbell
How to do it
The Dumbbell Fly is a great exercise for targeting the chest muscles, particularly the pectoralis major. Here’s how to perform it correctly:
Setup:
Lie back on a flat bench with your feet flat on the floor. Hold a dumbbell in each hand with a neutral grip (palms facing each other). Extend your arms above your chest with a slight bend in your elbows. The dumbbells should be positioned directly above your shoulders.
Starting Position:
Keep your back flat against the bench and your head resting on the bench. Your arms should be extended but not locked, with a slight bend in your elbows to reduce joint strain.
Engage Your Core:
Tighten your abdominal muscles to stabilize your torso throughout the exercise.
Lower the Dumbbells:
Lower the dumbbells in a wide arc out to the sides, keeping the slight bend in your elbows throughout the movement. Continue lowering the dumbbells until your elbows are at or slightly below chest level. You should feel a stretch in your chest muscles.
Press the Dumbbells:
Reverse the motion, bringing the dumbbells back up in the same wide arc, keeping the slight bend in your elbows. Squeeze your chest muscles at the top of the movement, bringing the dumbbells back to the starting position.
