Dumbbell Fly
Pure chest isolation: your arms open in an arc and the pecs work in a stretch, with no help from the triceps.
Also known as: dumbbell flyes, flat dumbbell fly, chest fly
- Level
- Beginner
- Equipment
- Dumbbell
- Type
- Isolation
How to do it
- Lie on a flat bench holding a dumbbell in each hand over your chest, palms facing.
- Bend your elbows slightly and keep that angle for the whole set.
- Open your arms in an arc until the dumbbells reach chest level and you feel a stretch.
- Close the arc by squeezing your chest until the dumbbells meet over you again.
Form cues
- Picture hugging a big tree: your elbow angle doesn't change.
- Use moderate weights; the long lever makes them far heavier than they look.
- No need to clank the dumbbells at the top; you lose tension there.
Common mistakes
- Bending your elbows a lot on the way down: it turns into a press. Keep the elbow angle almost fixed.
- Dropping below the bench with heavy weight: it strains the shoulder. Stop when your arms reach body level.
- Locking your elbows straight: it loads the joint. Always keep a slight bend.
Sets and reps
3 sets of 10-15 reps with 60-90 seconds of rest, after your presses. Prioritise control and the stretch over the weight.
Variations
Same movement, different equipment. Pick based on what you have and what you want from dumbbell flyes.
Incline dumbbell fly
More work for the upper chest.
How to do it
- Lie back on an incline bench holding dumbbells above your chest.
- Press the dumbbells up with palms facing each other.
- Maintain a slight bend in your elbows throughout.
- Lower the dumbbells in a wide arc until you feel a chest stretch.
- Squeeze your chest to bring the dumbbells back together.
- Primary
- Chest
- Secondary
- Front Delts, Biceps
Decline dumbbell fly
Shifts the emphasis toward the lower chest.
How to do it
- Lie on a decline bench holding dumbbells above your chest.
- With a slight elbow bend, lower the dumbbells wide to each side.
- Squeeze the chest to bring them back up.
- Primary
- Chest
- Secondary
- Front Delts
FAQ
Dumbbell or cable flyes?
Dumbbells load mostly the stretched part of the movement; cables keep tension at the top too. Combining them covers the whole range.
How heavy should flyes be?
Much lighter than for pressing: a weight you can control for 10-15 reps without bending your elbows.
Do flyes work the inner chest?
You can't isolate an inner or outer chest; flyes work the whole pec, mainly in the stretched position.
What muscles do dumbbell flyes work?
They mainly work the chest, with help from the front delts.
Add dumbbell flyes to your next workout
Log your sets and weights, and see how each muscle progresses in the app.
