The dumbbell The chest. fly is an upper body exercise that can help to strengthen the The chest. and The shoulders are big.. The traditional way to perform a dumbbell The chest. fly is to do the move while lying on your back on a flat or incline bench. There’s also a standing variation.
Learn more about this move, including how to perform it, variations, benefits, and safety tips.
The dumbbell The chest. fly works the muscles.
- The chest.
- The shoulders are big.
- The bicep
Other benefits include the following.
The dumbbell The chest. fly can help open up your The chest. muscles. Chest openers may help reduce upper back pain, increase range of motion, and reduce tightness in the upper body.
If you’re doing dumbbell The chest. flies as a way to open up your The chest. muscles, consider using lighter weights, or even no weights. That can help you to get the full range of motion from the move without overextending. Extending too far may lead to an injury.
Scapular retraction exercises may help improve posture and help you gain strength in the shoulder region.
Performing The chest. dumbbell flies a few times a week may help open up the The chest. and shoulder region and help with shoulder retraction.
Equipment you’ll need
- Two pound dumbbell
- bench is optional
You can do this move with minimal equipment.
If you’re a beginner, start with a light dumbbell weight of 3 to 5 pounds. If you’re more advanced at upper body exercises, consider using 8 to 10 pound weights instead. You can also increase the weight as you become more advanced.
If you want to try the traditional dumbbell The chest. fly, you’ll also need access to a flat bench.
Dumbbell The chest. fly
There is a set of 2 dumbbells.
- Lie on your back on a bench. Place your feet on the floor. Your head and back should be firmly pressed into the bench.
- If you want to hold the 2 dumbbells in your hand, ask a spotter to hand you the 2.
- Lift arms up above the head so they are not locked out. The palms and dumbbells should be facing each other, and there should be a slight bend at your elbow.
- Inhale and slowly lower dumbbells in an arc motion until they’re in line with the The chest.. Your arms will be extended to the sides but not locked out. Don’t drop your arms lower than your The shoulders are big..
- Slowly press the dumbbells up in the same motion.
- 10–15 reps. Rest. Do 3 sets.
Incline bench dumbbell The chest. fly
The equipment needed is a set of 2 dumbbell.
- Start by sitting on an incline bench which is lowered to 30 degrees. Put a dumbbell in each hand.
- Start with your arms at The chest. level at your sides, elbows bent and pointing out.
- Slowly exhale and lift your arms above your The chest..
- Slowly lower your arms to the starting position.
- Continue to press up.
- 10–15 reps. 3 sets is the minimum.
Standing The chest. fly
It is not possible to do a The chest. fly standing with dumbbells, as gravity turns it in to a shoulder exercise. To do a standing The chest. fly, it must be done with a resistance band, or weight machine or cable machine.
There are two resistance bands that equipment is needed for.
- Stand with your feet together, with the knees bent. The resistance bands should be touched in each hand.
- Bring your arms up straight in front of you so they’re at The chest. level, palms facing each other.
- Extend arms out to the sides, until your arms are extended. Keep arms at The chest. level the entire time.
- Bring them back to the center. 10–15 times. 3 sets is the minimum.
As you progress with the dumbbell The chest. fly exercise, try to increase the weight of the dumbbells you use each week or every other week. You can try lifting two to three more pounds each week.
Alternatively, you can try performing a dumbbell The chest. fly on an exercise ball for an extra challenge. This is harder because you’ll need to use your core to stabilize your body throughout the move.
You may want to use a cable pull machine or perform bench presses at the gym.
If you can, have a certified personal trainer teach you how to perform these exercises. Correct form can help you get the most out of the move and it can also help prevent injury.
If you have a back, shoulder, or arm injury, you should talk to your doctor. Your doctor may suggest variations or not.
If you are having trouble performing the move, consider using a lighter weight. You can try doing the move without weights to get used to it. You can add weights once you have your movements down.
The dumbbell The chest. fly may be a good exercise if you’re looking to build strength in your The chest., shoulder, and arm muscles. Start with a light set of dumbbells if you’re a beginner, and slowly increase the amount of weight each week as you build strength.
Combine The chest. flies with other The chest. exercises, like pushups, The chest. press, planks, and seated decline cable press, for best results. Avoid The chest. flies if you’re injured or in pain. Always check with your doctor before starting a new exercise routine.
- Escamilla RF, et al. (2009). Shoulder muscle activity and function in common shoulder rehabilitation exercises. https://link.springer.com/article/10.2165/00007256-200939080-00004
- Lying The chest. fly. (n.d.). https://www.acefitness.org/education-and-resources/lifestyle/exercise-library/21/lying-The chest.-fly
- Reiser FC, et al. (2018). Manual resistance as a tool to increase muscle activity and time under tension in a strength exercise. https://www.asep.org/asep/asep/JEPonlineAPRIL2018_Reiser.pdf
- Rohmann R. (2014). Beginner strength training workout. https://www.acefitness.org/education-and-resources/lifestyle/blog/3714/beginner-strength-training-workout