Dumbbell Fly

Muscle Groups Involved

Chest/Pecs - Primary
Delts - Front - Primary

Highlights

Keep your elbows bent slightly during the whole movement.
Go for a deep stretch.
Keep your elbow pits (cubital fossa) facing the ceiling the entire time.
Do not bounce at the bottom.

Description

The Dumbbell Fly has been a staple of bodybuilding since the beginning of the 20th Century. It strengthens and stretches the pectoral muscles of the chest. To perform the Dumbbell Fly, start in a

The Dumbbell Fly has been a staple of bodybuilding since the beginning of the 20th Century. It strengthens and stretches the pectoral muscles of the chest. To perform the Dumbbell Fly, start in a sitting position on a flat bench. Brace your abdominals as you bring the dumbbells up to your abdomen while simultaneously lying back on the bench. Immediately press the dumbbells above your chest to get into the starting position. Rebrace your abdominals and breathe in deeply as you begin to lower the dumbbells to your sides. Continue lowering the weights until your hands are even with your torso. Pause briefly at the bottom of the movement, feeling the stretch. Bring the weights back into the center, starting position. Repeat for the desired number of repetitions.

Common Mistakes

Do not let the weights drop. Instead, lower them under control. Do not wait

Do not let the weights drop. Instead, lower them under control. Do not wait too long at the top. Instead, strive to keep tension on your muscles throughout the movement. Do not bring your hands down closer to your hips. Keep them at the height of your chest throughout the movement. Keep your chest high and back arched throughout the movement to keep the emphasis on your pectorals and not your shoulders.

Pro Tips

Imagine an invisible elastic string that brings your elbows together to inc

Imagine an invisible elastic string that brings your elbows together to increase activation of your pectoral muscles instead of picturing bringing your hands together. Stop wider at the top of the movement to increase the time under tension for your chest.

Purpose

The Dumbbell Fly can preferentially bias the inner portion of your chest. T

The Dumbbell Fly can preferentially bias the inner portion of your chest. This exercise increases stability of the shoulders and can stretch a tight chest and biceps.

Form

Be sure that your arms are coming out to your sides like a T. Your elbows s

Be sure that your arms are coming out to your sides like a T. Your elbows should be mostly straight and not change the amount of bend during the exercise.

Additional Names

Dumbbell Chest Fly, Butterfly, Flat Fly