Dumbbell Fly
How to do it
- 1
Lie on a flat bench holding dumbbells above your chest, palms facing each other.
- 2
Keep a slight bend in your elbows throughout the movement.
- 3
Open your arms in a wide arc until you feel a stretch in the chest.
- 4
Bring the dumbbells back together over your chest by squeezing the pecs.
Common mistakes
- Straightening the arms completely, stressing the elbows.
- Going too deep with heavy weights.
Tips
- Think of hugging a large tree.
- Use lighter weights than on presses — this is a stretch-focused isolation move.
Alternatives
More chest exercises
Workout plans
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The best chest exercises organised into one effective session: a heavy press, an incline press and a fly for the stretch.
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Adjustable dumbbells
A full weight rack in the space of two dumbbells.
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