Dumbbell fly
- Lie on a flat bench with your feet on the floor. Hold a dumbbell in each hand directly above your chest with your palms facing each other and a slight bend in your elbows.
- Keeping the slight bend in your elbows, lower the dumbbells out to your sides in a wide arc until you feel a stretch in your chest.
- Squeeze your chest muscles to bring the dumbbells back to the starting position along the same arc.
Tips
- Set a slight bend in your elbows before you begin lowering the dumbbells and hold that same angle throughout the entire arc, both on the way down and on the way back up.
- Move the dumbbells along a smooth, wide arc rather than straight down, so the path of your hands traces a curve that matches the natural motion of your shoulder joints.
- Lower the dumbbells until you feel a clear stretch across your chest, then reverse the movement along the same arc without pausing at the bottom.
Common mistakes
- Bending the elbows progressively as the dumbbells descend, turning the movement into a press rather than a fly.
- Swinging the dumbbells upward with momentum instead of using a controlled arc, so the chest muscles do not complete the closing movement.
Make Every Set Count.
Plan your workouts, track every session, and see your progress over time.
