Dumbbell Fly

ChestDumbbells, Bench

An isolation exercise on a flat bench designed to stretch and contract the chest. It takes triceps out of the equation to keep maximum focus on the chest.

How to do it

1Lie flat on the bench, holding dumbbells directly over your chest with palms facing each other.

2Unlock your elbows slightly and maintain that fixed angle throughout the set.

3Inhale as you lower the dumbbells out to the sides in a wide arc until you feel a deep, safe chest stretch.

4Pause for a second at the bottom, keeping your shoulders locked in position.

5Exhale as you reverse the arc, pulling the weights back together and squeezing your chest at the top.

Common mistakes

Bending and straightening your arms during the rep, turning the fly into a press.

Letting your arms drop too low, dangerously overstretching the shoulder joint.

Rushing the squeeze at the top with momentum instead of active muscle tension.

Breathing

Inhale deeply as you open your arms out; exhale as you bring them back together over your chest.

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.