Dumbbell Fly
The dumbbell fly isolates the chest with a deep stretch and peak contraction that pressing movements alone can't fully replicate.
Equipment
Dumbbells
Difficulty
beginner
Sets & reps
3 sets · 12-15 reps
Muscles worked
Chest
An isolation exercise where the arms open and close in an arc while lying on a bench, stretching and squeezing the chest without triceps assistance.
How to do it
- Lie on a flat bench holding a dumbbell in each hand above your chest, palms facing each other.
- With a slight bend in your elbows, lower the dumbbells out to the sides in a wide arc.
- Lower until you feel a deep stretch across your chest.
- Bring the dumbbells back up in the same arc, squeezing your chest at the top.
- Keep the slight elbow bend fixed throughout — don't turn it into a press.
Coaching tips
- Use lighter weight than you'd think — the shoulder joint is vulnerable in the stretched position.
- Move in a smooth arc, not a straight up-and-down line.
- Stop the descent at a comfortable stretch, not as low as physically possible.
Common mistakes
- Bending the elbows more as the set gets tiring, which turns it into a press.
- Going too heavy and lowering too far, straining the shoulder.
Frequently asked questions
Should I do flys before or after pressing?
Most programs do flys after presses, using them as a finishing isolation move once the heavier compound work is done.
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