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Chest · Dumbbell
Dumbbell Chest Fly
How to do the Dumbbell Chest Fly with good form: step-by-step technique, the muscles it works (chest), coaching cues and the mistakes to avoid.
Muscles worked
- Primary
- Chest
- Secondary
- Delts
How to do it
- Lie back on a flat bench with a dumbbell in each hand, planting your feet securely.
- Press the dumbbells up so your arms are extended above your chest with a slight, fixed bend in the elbows.
- Slowly lower the dumbbells in a wide arc out to your sides until you feel a deep stretch in your chest.
- Maintain the slight bend in your elbows throughout the movement to protect the joint.
- Bring the dumbbells back up along the same wide arc as if hugging a large barrel.
- Squeeze your chest powerfully at the top before starting the next rep.
Coaching cues
- Hug a large barrel
- Keep the elbows slightly bent and locked
- Focus on the stretch
Common mistakes
- Bending the elbows too much, turning it into a press
- Going too deep and straining the shoulder joint
- Using excessive weight
Equipment and setup
Flat bench, dumbbells
Flat bench positioned horizontally.
Also known as: Flat Dumbbell Fly
Track your Dumbbell Chest Fly in ROAN
ROAN fills in last session’s weight and reps, estimates your 1RM and keeps your best sets.
