Chest Fly (Dumbbell)

strength / isolation

Chest Fly (Dumbbell)

strength / isolation


Getting Started

  • 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.


Dumbbells,  Flat Bench