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Chest · Intermediate

Dumbbell Fly

Free-weight chest fly for pec stretch and control.

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Dumbbell Fly demonstration

Exercise overview

Training details

ChestShoulders

Equipment

Dumbbell

Sets × reps

3 × 15

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Lie on a flat bench with dumbbells above the chest and palms facing each other.
  2. 02Keep a soft bend in the elbows and shoulder blades set on the bench.
  3. 03Open the arms in a wide arc until the chest stretches comfortably.
  4. 04Keep the elbow angle the same instead of turning it into a press.
  5. 05Bring the dumbbells back over the chest by squeezing the pecs.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationDumbbell Flat Flye HoldHarder progressionDumbbell Fly on Exercise BallRelated variationDumbbell Single Arm Alternate FlyRelated variationDumbbell One Arm Chest Fly on Exercise BallRelated variationFloor Fly with BarbellsRelated variationKettlebell Floor Fly

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteBench PressComparable substitutePush-UpComparable substituteDumbbell PulloverComparable substituteIsometric Chest SqueezesComparable substituteBattling Ropes FlyComparable substituteBand Chest Fly

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