Dumbbell Chest Fly

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Beginner

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An isolation exercise using dumbbells on a flat bench to target the pectoralis major through horizontal adduction, building chest hypertrophy and improving shoulder mobility; commonly performed for upper body definition.

About Exercise

Equipment

Dumbbells, Flat Bench

Difficulty

2/5 • Beginner

Primary Muscle Groups

Chest

Secondary Muscles

Shoulders

Accessory Muscles

Biceps, Triceps

Popularity Score

Goals

Hypertrophy

Strength

Training Style

Bodybuilding

Setup Requirements

Requires Rack

Requires Bench

Yes

Requires Spotter

Space Needed

Small

Noise Level

Low

Muscle Breakdown

View Muscle Map

Chest

10/10

Mid Chest, Upper Chest, Lower Chest

Shoulders

4/10

Anterior Delts

Biceps

2/10

Triceps

2/10

Programming

Typical Rep Range

8-15 reps

Rest Between Sets

60-90 seconds

How to Perform

Sit on the edge of a flat bench with dumbbells on your thighs. Lie back, kick the dumbbells up above your chest with arms extended and palms facing each other, maintaining a slight elbow bend. Retract your shoulder blades into the bench.

Inhale and lower the dumbbells out to your sides in a wide arc, keeping elbows slightly bent.
Lower until your upper arms are parallel to the floor or you feel a chest stretch.
Exhale and squeeze your chest to arc the dumbbells back to the starting position.
Avoid touching the dumbbells at the top to maintain tension.
Repeat for the prescribed reps, controlling the motion throughout.

Coaching Tips

Form Cues

Hug a tree
Keep elbows fixed
Squeeze chest at top
Shoulders down and back

Breathing

Inhale during the lowering phase and exhale as you bring the weights back up, bracing your core throughout.

Tempo

3-0-1

Range of Motion

Start with arms extended above the chest; lower until upper arms are parallel to the floor without dropping below shoulder level; return to midline above chest without locking elbows.

Safety

Safety Notes

Avoid heavy weights to prevent shoulder strain
Stop if you feel shoulder discomfort
Use lighter loads for beginners to master form
Do not lower arms below shoulder height if shoulder mobility is limited

Spotting

Spotting is rarely needed; if using heavy weights, have a partner assist by supporting wrists during the lowering phase or use a spotter for safety on the bench.