How to do a Dumbbell Fly
The dumbbell fly is a chest isolation exercise performed lying on a flat bench, opening the arms in a wide arc and bringing the weights back together over the chest. It focuses on the pecs with less triceps involvement than pressing, and it works best as an accessory for lifters who already have basic pressing strength.
- Primary muscles
- Chest (pectoralis major)
- Also works
- Front shoulders (anterior deltoids), Biceps (biceps brachii, as a stabilizer)
- Equipment
- Dumbbells, Flat bench
- Level
- Intermediate
Step by step
- Lie on a flat bench with your feet planted and hold a pair of light dumbbells above your chest, palms facing each other.
- Soften your elbows into a slight bend and lock that angle in place for the whole set.
- Open your arms out to the sides in a wide, slow arc, letting the dumbbells travel down and away from each other.
- Stop when your upper arms reach about the level of your torso and you feel a comfortable stretch across your chest.
- Squeeze your chest to sweep the weights back up along the same arc until they meet over your sternum.
Coaching cues
- Imagine hugging a large tree rather than pressing the weights.
- Choose a weight much lighter than your press; this is a feel exercise.
- Keep your shoulder blades back and your chest lifted.
Common mistakes
Bending the elbows too much
Hold a fixed slight bend so the movement stays a fly and does not turn into a press.
Going too deep
Stop when your arms are about level with the bench to avoid overstretching the front of the shoulder.
Using heavy weights
Drop the load until you can control the bottom of every rep smoothly.
Sets and reps
Strength
Not ideal for low reps; use 3 sets of 8–10 reps
Muscle growth
3–4 sets of 10–15 reps
Endurance
2–3 sets of 15–20 reps
Alternatives
FAQ
Are dumbbell flys good for chest growth?
They can be a useful addition because they load the chest in a stretched position with little triceps help. Most people get the best results using them alongside presses, not instead of them.
Are dumbbell flys bad for your shoulders?
They are generally safe when done with light weight, a slight elbow bend and a controlled depth. Going too heavy or too deep is what usually causes discomfort.
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