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Chest
Dumbbell Chest Fly
A bench-based fly targeting the pectoralis major through an arc of horizontal arm adduction; lighter loads protect control at the bottom.
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Target
Chest
Category
Upper body · Isolation
Difficulty
Intermediate
Sets
3
Reps
10-15
Execution
How to perform
1. Lie on a flat bench with your feet planted and dumbbells above your chest, palms facing each other.
2. Set your shoulder blades against the bench and maintain a soft bend in your elbows.
3. Open your arms in a wide arc, stopping around torso level or sooner if your shoulders feel strained.
4. Bring the weights back above your chest in the same arc without changing the elbow bend or clashing the weights.
Suggested rest: 60-90 seconds between sets.
Technique
Key form tips
- 1Lie on a flat bench with your feet planted and dumbbells above your chest, palms facing each other
- 2Set your shoulder blades against the bench and maintain a soft bend in your elbows
- 3Keep each repetition controlled and maintain tension through Chest.
- 4Use a range of motion you can control without changing your setup.
Avoid
Common mistakes
- 1Using momentum or rushing the lowering phase.
- 2Letting the working position change as fatigue builds.
- 3Losing tension through Chest to force extra repetitions.