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

1. Lie on a bench holding a dumbbell in each hand above your chest, palms facing each other.
2. Keep a soft bend in your elbows and lock that angle in.
3. Open your arms wide in an arc, lowering the weights out to the sides.
4. Stop when your chest feels a deep stretch, around chest level.
5. Squeeze your chest to bring the weights back up in the same arc.
6. 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.