Lying on a flat bench, you sweep dumbbells outward then back together in a controlled arc to work the pectoral muscles.
How to do the Dumbbell Chest Fly#
- Lie flat on a bench holding a dumbbell in each hand with arms extended above your chest and palms facing each other.
- Bend your elbows slightly and lower the weights in a wide, controlled arc toward your sides until you feel a comfortable stretch across the chest.
- Drive the dumbbells back along the same arc, closing your hands toward each other until the weights are nearly meeting above your chest.
- Pause briefly and squeeze the chest at the top while keeping the elbow bend and neutral wrists.
- Keep your feet planted and spine neutral throughout; inhale as you lower and exhale as you bring the weights together.
Muscles worked#
- Primary: Chest (Pectoralis Major)
- Secondary: Front delts (Anterior Deltoid), Biceps (Biceps Brachii)
Common mistakes#
- Lowering the dumbbells too far and straining the shoulders.
- Using momentum or fast swings instead of a controlled motion.
- Straightening or locking the elbows during the movement.
- Allowing the lower back to arch or lifting the chest off the bench.
Dumbbell Chest Fly vs other exercises#
Head-to-head breakdowns of muscles worked, loading, joint stress, and which one to pick for your goal.
