Dumbbell Chest Flys
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Strength Training
Chest Isolation
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Flat Bench
Dumbbells
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All Levels
Overview
Dumbbell Chest Flys are an isolation movement designed to target the pectoral muscles through a wide, controlled range of motion. Performed on a flat bench with dumbbells, this exercise emphasizes the stretch and contraction of the chest, helping to build size, symmetry, and definition in the upper body.
Muscles Worked
PRIMARY:
Pectoralis major
SECONDARY:
Anterior deltoids
Biceps brachii (stabilization)
Core stabilizers
STEP-BY-STEP INSTRUCTIONS
Lie on a flat bench holding a dumbbell in each hand with arms extended directly over your chest, palms facing each other.
With a slight bend in the elbows, slowly lower the dumbbells in a wide arc out to the sides.
Stop when your elbows reach chest level or just below, feeling a stretch across your pecs.
Reverse the motion by squeezing your chest to bring the dumbbells back to the starting position.
Keep the movement slow and controlled throughout the entire range.
Repeat for the desired number of repetitions.
Benefits
Isolates the chest muscles to improve muscle growth and definition
Encourages flexibility and control through the stretch portion of the lift
Reduces joint strain by allowing a natural arm path with dumbbells
Helps improve mind-muscle connection in the pectoral region
COACHING CUES
Think of hugging a big tree and keep a slight bend in your elbows throughout
Move in an arc motion, not a press
Pause slightly at the bottom for maximum stretch
Keep your wrists neutral and aligned over your elbows
Notes
The Dumbbell Chest Fly is a classic hypertrophy-focused chest exercise that helps improve pectoral width and muscular control. It’s an effective addition to any upper-body program aiming to enhance shape, definition, and isolation of the chest muscles.