Dumbbell Chest Fly

ChestDumbbells, Bench or Floor

The dumbbell chest fly is a classic movement to stretch and strengthen your chest muscles. Performing it on a bench or floor allows you to safely target your chest and shoulders.

How to do it

1Lie on a bench or the floor, holding dumbbells above your chest with a soft bend in your elbows.

2Plant your feet firmly on the ground and pin your shoulder blades back and down.

3Inhale as you slowly lower your arms out to the sides in a wide arc, feeling a deep stretch across your chest.

4Lower until the weights are level with your chest, avoiding pain or overextending your shoulders.

5Hug the weights back together along the same path to return over your chest.

Common mistakes

Dropping your arms too low, overstretching the shoulder joint and increasing injury risk.

Locking your elbows straight, turning the movement into a high-leverage strain on the elbow joints.

Arching your lower back or lifting your shoulder blades off the surface, compromising stability and form.

Breathing

Inhale as you open your arms wide, and exhale smoothly as you bring the dumbbells back together over your chest.

Make it harder or easier

Perform the movement on the floor to cap your range of motion if you want an easier version; use a bench with a two-second hold at the stretch point to make it harder.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.