Dumbbell Chest Fly
Push · chest · intermediate
Start
FinishHow to do it
Lying on a flat bench, lock a slight bend in the elbows and lower the dumbbells out in a wide arc until you feel a stretch across the chest, then hug them back together.
Muscles worked
Primary: chest · Also works: front delts
Equipment
Dumbbells, Full gym
Common mistakes
- Going so heavy the elbows bend and it becomes a sloppy press
- Dropping the arms far below the bench line and hanging on the shoulder joint
- Clanging the dumbbells together at the top with no squeeze
Variations
- Floor fly for a shorter range
- Incline dumbbell fly
Can't do this one? Swap it for
Take care: ABROFIT automatically removes this movement for anyone who has flagged a shoulder problem. If that's you, use one of the swaps above and speak to a physio before loading it.
Related exercises
- Barbell Bench Presschest
- Dumbbell Bench Presschest
- Push-Upchest
- Machine Chest Presschest
- Incline Dumbbell Presschest
- Cable Flychest
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