Chest fly · Coached in Recomp

Dumbbell fly

The dumbbell fly is a beginner chest fly exercise for your chest, using dumbbells and flat bench.

Main muscles
Chest
Equipment
Dumbbells, Flat bench
Level
Beginner
Dumbbell fly, starting position
Start
Dumbbell fly, end position
Finish

Setup

Lie on a flat bench with dumbbells over your chest, palms facing each other.

How to do it

  1. Open your arms in a wide arc until you feel a chest stretch.
  2. Bring them back over your chest.

Coaching cues

  • Slight, fixed bend in the elbows.
  • Stop at a stretch, not a strain.

Common mistakes

  • Lowering too far.
  • Straightening the arms.

Make it easier or harder

EasierCable fly

Alternatives to the dumbbell fly

Dumbbell bench press Dumbbells, Flat bench Dumbbell floor press Dumbbells Incline dumbbell press Dumbbells, Adjustable bench Incline push-up Flat bench Barbell bench press Barbell, Flat bench, Squat rack Cable fly Cable stack