Dumbbell Flys

Dumbbell Flys

Exercise Summary
Primary Muscle(s) Chest
Secondary Muscle(s) None
Equipment Dumbbell
Emphasis Isolation
Type Push

Dumbbell Flys Instruction

  • Grab a pair of dumbbells and sit on a flat bench with the weight resting on your thighs, palms facing each other.
  • Lay back on the bench and extend your arms (palms still facing each other), holding the dumbbells above you. Use your thighs to “bump” the weight up if necessary.
  • In a semicircular motion and with a slight bend at the elbows, lower the dumbbells out to your sides.
    • You should feel your chest musculature elongating during the descent.
    • Don't lower farther than your standard range-of-motion or at/below your chest.
  • Return back to starting position, on the same path as the eccentric, as you squeeze your chest to initiate the concentric portion of the exercise.
    • Keep the semicircular path as you bring the DB's up. 


  • The arms should remain slightly bent throughout the movement. The arms are a lever between the chest and the dumbbell.
  • The focus of this exercise should be on the stretching and contraction of the chest musculature and should be done at a slow pace.
  • Going too heavy on weight can ruin the stretch and defeat the purpose of the exercise.
    • It can also wreak havoc on your shoulders as well.
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