Dumbbell Chest Fly
Chest • Gym • Beginner
- Muscle Group: Chest
- Training Type: Isolation
- Equipment: Dumbbells, Bench
- Difficulty: Beginner
Exercise Overview
The dumbbell chest fly is an isolation exercise that targets the chest through a wide arc motion. Using dumbbells allows for a greater stretch and range of motion compared to machines, helping improve chest definition and muscle control when performed with proper form.
How To Do It
1. Setup
Lie flat on a bench holding a dumbbell in each hand. Plant your feet firmly on the floor and raise the dumbbells above your chest with palms facing each other.
2. Starting Position
Keep a slight bend in your elbows and retract your shoulders. Arms should be extended above the chest without locking the elbows.
3. Execution
Lower the dumbbells outward in a wide arc until you feel a stretch across the chest. Maintain control and keep elbows slightly bent throughout.
4. Return
Bring the dumbbells back together above your chest using the same arc motion, squeezing the chest at the top of the movement.