Chest · Isolation

Dumbbell Fly

A flat-bench fly that stretches and isolates the chest.

MAIN MUSCLE
Chest
ALSO WORKS
Front delts
EQUIPMENT
Dumbbell, Bench
LEVEL
Beginner
REPS
10-15
TEMPO
3-1-1
THE FIGURE FROM THE APPWORKING MUSCLE

HOW TO DO IT

  1. Lie on a flat bench holding dumbbells above the chest, palms facing each other.

  2. Set a soft bend in the elbows and keep it fixed.

  3. Open the arms in a wide arc until you feel a chest stretch.

  4. Squeeze the chest to bring the dumbbells back together.

COMMON MISTAKES

  • Bending and extending the elbows so it turns into a press; keep a fixed soft bend.
  • Stretching too deep with heavy load; stop where you feel a stretch, not shoulder strain.

TIPS

  • Think of hugging a big tree and squeezing the chest at the top.

QUESTIONS

Which muscles does Dumbbell Fly work?

The main muscle is Chest. It also works Front delts.

How many reps should I do?

FORGE suggests 10-15 reps for Dumbbell Fly. The app adjusts sets and reps to your goal and level.

What can I do instead of Dumbbell Fly?

These train the same muscles: Cable Crossover, Pec Deck Fly, Incline Dumbbell Fly.