Chest Fly (Dumbbell)

An isolation exercise performed on a flat bench with dumbbells, where your arms move in an arcing motion to target the chest and develop pectoral strength.

Instructions

1. Lie on a flat bench with your feet firmly on the floor and dumbbells held above your chest with your arms slightly bent.
2. Your arms should have a slight bend at the elbows throughout the entire movement.
3. Lower the dumbbells in an arcing motion outward and downward, maintaining the slight bend in your elbows.
4. Continue lowering until you feel a stretch across your chest, bringing the dumbbells approximately to shoulder level.
5. Contract your chest muscles and reverse the motion by driving the dumbbells back up in the same arcing path to the starting position.
6. Repeat for the prescribed number of repetitions.

Tips

• Maintain a slight bend in your elbows throughout the movement; do not straighten your arms completely
• Move the dumbbells in a wide arcing motion rather than a pressing motion to maximize chest engagement
• Keep your feet planted on the floor and avoid arching your lower back excessively
• Lower the weight with control and with a 2-3 second eccentric phase
• This exercise provides a unique stimulus compared to chest presses and is best used as a supplemental exercise
• Avoid using momentum or bouncing at the bottom of the movement
• The range of motion should be limited by your shoulder mobility and chest stretch