Chest Fly (Dumbbell)

Step-by-step instructions

Follow these cues to master proper technique and stay safe through every rep.

1. 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.
2. 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.
3. 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.
4. 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.
5. 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.
6. Step 6Repeat
   • Perform the desired number of repetitions while maintaining proper form.
   • Focus on the contraction of your chest muscles with each lift.
7. 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.