Dumbbell Chest Fly
A dumbbell isolation move performed on a bench that stretches and contracts the chest through a wide arc.
How to do it
- 1Lie on a flat bench holding a dumbbell in each hand directly above your chest, palms facing each other and elbows slightly bent.
- 2Lower the dumbbells out to the sides in a wide arc, keeping the bend in your elbows fixed, until you feel a stretch across your chest.
- 3Reverse the arc, bringing the dumbbells back together above your chest by squeezing your pecs, not by bending your elbows.
Common mistakes
- Lowering the dumbbells too far, which overstretches the shoulder joint and adds injury risk.
- Letting the elbows bend more on the way up than on the way down, turning the fly into a press.
Sets & reps by goal
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 2-3 | 8-12 | 60-90 sec |
| Build muscle | 2-3 | 10-15 | 45-60 sec |
| General fitness | 2-3 | 12-15 | 45-60 sec |
Ranges reflect the same goal-based logic used by the workout plan tool. Actual set count in a generated plan also depends on how often this muscle group appears elsewhere in your week.
Frequently asked questions
Is the Dumbbell Chest Fly safe for beginners?
Yes. The Dumbbell Chest Fly is tagged as beginner-friendly in GetFitArchitect's exercise database, meaning it doesn't demand much prior strength or mobility. Start with a weight or resistance level where you can complete every rep with good form, and only add load once that feels controlled.
What muscles does the Dumbbell Chest Fly work?
The primary mover is your chest. As a push movement, it also involves your shoulders and triceps.
What can I substitute if I don't have dumbbells or bench for the Dumbbell Chest Fly?
The Kettlebell Floor Press targets the same primary muscle with different equipment, so it's a reasonable swap if you don't have dumbbells or bench available.
See the Kettlebell Floor PressRelated exercises
Learn more
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