The dumbbell fly is a chest exercise performed lying on a bench, using dumbbells to stretch and contract the pectoral muscles through a wide arc motion.
Also Works
Shoulders
How to Perform
1
Lie flat on a bench with a dumbbell in each hand, palms facing each other.
2
Extend your arms straight up over your chest, with a slight bend in your elbows.
3
Keeping a slight bend in your elbows, lower your arms out to the sides in a wide arc until you feel a stretch in your chest.
4
Pause for a moment, then reverse the movement and bring the dumbbells back up to the starting position.
5
Repeat for the desired number of repetitions.
Pro Tips
•Lie flat on a bench with dumbbells pressed up, palms facing each other. Lower in a wide arc with a slight, fixed elbow bend until you feel a deep stretch across your chest.
•Think about hugging a large tree as you bring the dumbbells back together. The movement should be a sweeping arc, not a press.
•Do not let the dumbbells touch at the top. Stop when they are 2-3 inches apart to maintain chest tension.
Common Mistakes
•Bending the elbows too much and turning the fly into a press. The elbows should have a slight bend that stays constant.
•Going too heavy, which forces a pressing motion and reduces the chest isolation benefit.
•Not going deep enough to stretch the chest. The stretch at the bottom is where the most muscle fiber recruitment occurs.