Dumbbell Fly tutorial
The dumbbell fly is an isolation exercise that works the chest through a wide arc and under a deep stretch. It is great for improving chest control and mind-muscle connection and is usually done after pressing movements with lighter weights.
How to perform
- Lie on a flat bench holding the dumbbells over your chest with palms facing each other.
- Bend your elbows slightly and keep that angle fixed throughout the movement.
- Open your arms out to the sides in a wide arc until the dumbbells are about chest level.
- Pause briefly at the bottom and feel the stretch across your chest.
- Squeeze your chest to bring the dumbbells back together over your chest along the same arc.
Breathing: Inhale as you open your arms and exhale as you bring the dumbbells together.
Key tips
- Imagine you are hugging a large tree.
- Choose light weights; the goal is stretch and squeeze, not heavy loading.
- Keep your shoulder blades retracted and chest lifted.
Common mistakes
- Bending and straightening the elbows, turning it into a press.
- Lowering the dumbbells far below chest level.
- Locking the elbows completely straight, which strains the elbow and shoulder.
Safety: Those with shoulder problems should shorten the range or use a pec deck machine, which offers a more controlled path.
Suggested sets and reps
Beginner2–3 sets × 12–15 reps
Muscle mass3–4 sets × 10–15 reps
Strength3 sets × 8–10 reps
Fat burning3 sets × 15–20 reps
Pick a weight where the last 1 to 2 reps are hard but done with correct form.
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