Dumbbell Fly
Isolates the chest with a deep stretch, without the triceps doing half the work.
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Muscles worked
Target
Also works
- Equipment
- Dumbbells, Flat bench
- Level
- Intermediate
- Tempo
- Lower 2.2 s · Lift 1.4 s
How to do the dumbbell fly
- 1Lie on a flat bench holding the dumbbells above your chest, palms facing each other.
- 2Keep a soft, fixed bend in the elbows.
- 3Open your arms in a wide arc until you feel a stretch across the chest.
- 4Squeeze the chest to bring the dumbbells back up along the same arc.
When to pick it: Pick it after your presses, with light-to-moderate weight, for extra chest work.
Form cues
- Hug a big tree
- Elbows stay bent the same amount
- Stop at a comfortable stretch
Common mistakes
- Going too heavy and turning it into a press
- Lowering past what the shoulders tolerate
- Locking the elbows straight
Stop if something hurts, and check with a doctor before starting if you have a health condition, are pregnant or are recovering from an injury. Terms
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 3–6 | 2–3 min |
| Muscle size | 3–4 | 6–15 | 1–2 min |
| Endurance | 2–3 | 15–25 | 30–60 s |
Finish each set with one or two good reps left in the tank. When you hit the top of the rep range on every set, add weight next time. Get a full 4–12 week program →
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