A combined dumbbell fly-to-press that moves the weights in a wide arc then finishes with a press to work the pectoral muscles. It emphasizes horizontal shoulder adduction through the fly and a finishing press to contract the chest.
How to do the Fly Press (Dumbbell)#
- Lie back on a flat bench with your feet planted on the floor and press a dumbbell in each hand up above your chest, palms facing each other and elbows slightly bent.
- Slowly open your arms in a wide arc by moving at the shoulders, lowering the dumbbells out to the sides until you feel a stretch across the chest.
- Keep the elbows softly bent and the movement controlled; avoid letting the weights drop under momentum.
- Reverse the path by bringing the dumbbells together and driving them upward and inward, squeezing the chest at the top.
- Lower with control and repeat, inhaling on the descent and exhaling as you press the weights together.
Muscles worked#
- Primary: Chest (Pectoralis Major)
- Secondary: Front delts (Anterior Deltoid), Triceps (Triceps Brachii)
Common mistakes#
- Using excessive momentum instead of controlled motion.
- Allowing the elbows to lock or fully straighten at the top.
- Letting the lower back arch to help lift the weights.
