![Chest Fly (Dumbbell)](https://gym.imgix.net/assets/exercises/cover-photos/AdobeStock_287117569.jpeg?auto=format%2Cenhance&fit=crop)
Chest Fly (Dumbbell)
strength / isolation
Get Started With Chest Fly (Dumbbell)
- 1
Start by lying on a flat bench with a dumbbell in each hand at arm's length above you, palms facing each other.
- 2
Keep your feet firmly planted on the floor, engage your core and maintain a small arch in your lower back.
- 3
Slowly lower the dumbbells out to the sides in a wide arc, keeping a slight bend in your elbows and your arms parallel to the floor.
- 4
Pause for a moment when your dumbbells are level with your chest, then bring them back together to the starting position.
- 5
Repeat for the desired number of reps.
- 6
Remember to keep your elbows slightly bent throughout the exercise and your shoulders down and back.
- 7
Also, do not let the weights touch each other in the middle as it could cause injury, and breathe in as you lower the weights and out as you press them back up.
Equipment
![Marcy Deluxe Versatile Flat Bench Workout Utility Bench with Steel Frame](https://m.media-amazon.com/images/I/61bRKkl3hCL._AC_SL1500_.jpg)
![REP FITNESS Flat Bench - FB-3000-1,000 lb Rated Bench for Weightlifting. Optional Wall Storage Hanger Sold Separately](https://m.media-amazon.com/images/I/71vYsFC94XL._AC_SL1500_.jpg)
![Amazon Basics Neoprene Coated Dumbbell Hand Weight Set](https://m.media-amazon.com/images/I/61KY8F91JIL._AC_SL1500_.jpg)
![Marcy Flat Utility 600 lbs Capacity Weight Bench for Weight Training and Ab Exercises SB-315 , Black, 17 x 14 x 43.00 inches](https://m.media-amazon.com/images/I/71Q6hdT4O5L._AC_SL1500_.jpg)