Chest Fly (Dumbbell)

Which muscles does it train?

Equipment needed

How to perform it

For strength, 3 to 5 sets of 3 to 6 reps with 2 to 4 minutes of rest are common. For hypertrophy, use 3 to 4 sets of 6 to 12 reps with 60 to 120 seconds of rest.

Execution and technique cues

• Lie flat on the bench with a dumbbell in each hand held above the chest, palms facing each other and elbows slightly bent.
• Lower the dumbbells in a wide arc out to the sides until you feel a strong stretch across the chest, keeping the elbow angle constant throughout.
• Drive the dumbbells back together along the same arc, as if hugging a large barrel, without straightening the elbows.
• Stop just before the dumbbells touch at the top to keep tension on the pecs, then begin the next rep.

Common mistakes

• Bending the elbows progressively as the weight descends, which shifts the movement into a pressing pattern and removes the stretch from the chest.
• Lowering the dumbbells too far below the chest, putting the shoulder joint in an unstable position and increasing injury risk.
• Using momentum to swing the dumbbells up rather than contracting the pecs to drive the movement.

Frequently asked questions

Should I use a flat or incline bench for the dumbbell fly?

A flat bench emphasises the mid and lower pec fibres. An incline of 30 to 45 degrees shifts more tension to the upper chest. Choose the angle based on which portion of the chest you want to prioritise.

How heavy should the dumbbells be for a chest fly?

Use a weight that lets you maintain a consistent elbow angle through the full arc without forcing you to bend the arms to complete the rep. Most lifters use significantly less weight on flyes than on pressing exercises.

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