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Last updated February 2, 2026
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chest
Chest Fly (Dumbbell)
Lie on flat bench. Lower DBs to sides in wide arc. Bring back to center, imagining hugging a barrel.
Quick facts
- Difficulty
- Moderate
- Mechanic
- Isolation
- Force
- Push
- Type
- Strength
- Injury Risk
- Moderate
- Hypertrophy
- High
- Calorie Burn
- Medium
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
chest
Secondary
front shoulders
Equipment & setup
What you need and how to position yourself before starting.
Equipment
dumbbellbench
Movement pattern
Bilateral
Posture
Lying
Tracking parameters
repsweight
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Lie down on a flat bench with your feet flat on the ground.
- Hold a dumbbell in each hand, resting them on your thighs.
- Step 2Position the Dumbbells
- Use your thighs to help lift the dumbbells up as you lie back on the bench.
- Position the dumbbells above your chest with your arms extended, palms facing each other.
- Step 3Engage Your Core
- Keep your feet planted firmly on the ground and your shoulder blades retracted.
- Engage your core to maintain stability throughout the movement.
- Step 4Lower the Dumbbells
- Slowly lower the dumbbells out to the sides in a wide arc, keeping a slight bend in your elbows.
- Lower until you feel a stretch in your chest, but do not let the dumbbells go below shoulder level.
- Step 5Lift the Dumbbells
- Press the dumbbells back up to the starting position by squeezing your chest muscles.
- Keep the movement controlled and avoid locking your elbows at the top.
- Step 6Repeat
- Perform the desired number of repetitions while maintaining proper form.
- Focus on the contraction of your chest muscles with each lift.
- Step 7Finish the Exercise
- After completing your reps, carefully lower the dumbbells back to your thighs.
- Sit up slowly and place the dumbbells on the floor or a designated area.