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Dumbbell Chest Fly

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ChestStrengthBeginner Difficulty 1 out of 5Dumbbells, Bench~5 kcal/min

Secondary muscles: Shoulders

How to perform it

  1. 1Lie on a flat bench holding dumbbells above your chest, palms facing each other.
  2. 2With a soft bend in the elbows, open your arms out to the sides in a wide arc.
  3. 3Stop when you feel a stretch across the chest, then bring the dumbbells back together.

Form tips

  • Keep a fixed, slight elbow bend the whole time — this is not a press

Common mistakes

  • Going too heavy and turning it into a press
  • Over-stretching at the bottom

Variations

  • Cable Fly
  • Pec Deck
  • Incline Fly

Similar Chest exercises

Push-Up

Beginner · Bodyweight

Barbell Bench Press

Intermediate · Barbell, Bench

Incline Dumbbell Press

Intermediate · Dumbbells, Incline Bench

Cable Crossover

Intermediate · Cable Machine

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Disclaimer: This content is provided for general educational purposes only and is not medical advice, diagnosis, or treatment. Always consult a qualified healthcare professional before making decisions about your health, exercise, or nutrition. If you have an injury or existing condition, speak to a qualified professional before attempting this exercise.