# How to Do Dumbbell Chest Fly

Learn how to do the Dumbbell Chest Fly with correct form. Below you will find the muscles it works, step-by-step instructions, helpful tips, and answers to common questions.

**Difficulty:** Intermediate   **Equipment:** Dumbbells

## Muscles worked

chest, shoulders

## How to do it: step by step

- Lie on a bench holding a dumbbell in each hand above your chest, palms facing each other.
- Keep a soft bend in your elbows and lock that angle in.
- Open your arms wide in an arc, lowering the weights out to the sides.
- Stop when your chest feels a deep stretch, around chest level.
- Squeeze your chest to bring the weights back up in the same arc.
- Finish with the weights over your chest, not banging together.

## Tips

- Go lighter than you think; the fly is a stretch-focused isolation move.
- Never let your elbows drop below the bench with heavy weights.

*General fitness information only, not medical advice. Check with a professional if you have health concerns.*

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## Frequently asked questions

### What muscles does the Dumbbell Chest Fly work?

The Dumbbell Chest Fly mainly works the chest, shoulders.

### How many reps of the Dumbbell Chest Fly should I do?

A good starting point is 2 to 3 sets of 8 to 12 reps, with 60 to 90 seconds of rest between sets. Start light and add weight or reps as your form stays solid.

### Is the Dumbbell Chest Fly good for beginners?

It can be. The Dumbbell Chest Fly is an intermediate move, so learn the basic version first and build up gradually.