Dumbbell Chest Fly
Muscle Group
Chest
Equipment
Dumbbells
Difficulty
Intermediate
Opening movement to isolate the chest. Ideal for stretching and contraction.
How to Perform This Exercise
- 1 Position yourself on a flat or incline bench, back firmly pressed.
- 2 Grasp the dumbbells with arms extended above your chest.
- 3 Open your arms in an arc, elbows slightly bent, stretching the chest.
- 4 Bring your arms back together while strongly contracting the chest.
- 5 Control each rep without jerking to protect the shoulder joint.
Common Mistakes to Avoid
- Bouncing the weight off your chest instead of controlling the descent.
- Lifting your hips off the bench or arching your back excessively.
- Flaring elbows to 90 degrees, which overloads the shoulders.
Muscles Worked
Front
Back
Primary Secondary
Primary Muscles
- Pectoralis major
- Pectoralis minor
Secondary Muscles
- Anterior deltoids
- Triceps
- Serratus anterior
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