Dumbbell Fly

HOW TO DO IT

1. 1Lie flat on a bench holding a dumbbell in each hand above your chest.
2. 2Rotate palms to face each other and maintain a slight bend in your elbows.
3. 3Lower the weights in a wide arc until you feel a stretch in your chest.
4. 4Drive the dumbbells back up along the same path to the starting position.
5. 5Squeeze your pectorals hard at the top of the movement before repeating.

COMMON MISTAKES

• Straightening the arms completely, which turns the movement into a press.
• Dropping the elbows too low and stressing the shoulder joint.
• Flaring the shoulder blades off the bench during the repetition.
• Bouncing the weights at the bottom instead of controlling the stretch.

TIPS

• Imagine hugging a large barrel to maintain the correct arc path.
• Keep your shoulder blades retracted and depressed throughout the entire set.
• Stop the descent when your upper arms are parallel to the floor.

SAFETY

• Avoid excessive depth to prevent anterior shoulder capsule strain.
• Do not lock out elbows at the top to maintain tension on the chest.

DETAILS

Muscles

Chest

Equipment

DumbbellBench

Type

Strength Training

Difficulty

Beginner

Tracked as

Weight & Reps

TECHNIQUE

Base movement

Chest fly

Arms

Both

Arms straight or bent

Bent arms

Hand orientation

Neutral (palms facing each other)

Body position

Lying on the back

Bench angle

Flat