Lie flat on a bench holding a dumbbell in each hand above your chest.
Plant your feet firmly on the floor.
Press the dumbbells together with your palms facing each other.
Keep a slight bend in your elbows throughout the movement.
Pull your shoulder blades back into the bench.
Slowly lower the dumbbells out to your sides in a wide arc.
Lower until you feel a stretch across your chest.
Keep your elbows fixed and avoid excessive bending.
Squeeze your chest to bring the dumbbells back together above your chest.
Repeat for the desired number of repetitions
PT Will Duru’s Perspective
The dumbbell chest fly is one of the best isolation exercises for developing the chest.
I like this movement because it takes the triceps out of the exercise more than a traditional chest press and allows you to focus on stretching and contracting the chest muscles.
Many people rush through chest flys. The real benefit comes from controlling the lowering phase and maintaining tension throughout the movement.
Add this exercise to your training if you want to improve chest development, increase muscle control, and complement your pressing exercises.
About PT Will Duru
PT Will Duru is a Personal Trainer, Founder of the 12REPS strength training app, and holds a Sport and Exercise Science BSc (Hons).
Will has been featured in Men’s Health, The Times, The Telegraph, The Sun, Men’s Fitness, Coach, and i Newspaper.
Exercise Benefits
Isolates the chest muscles
Increases chest muscle activation
Improves mind-muscle connection
Enhances chest flexibility and mobility
Complements pressing exercises
Helps develop chest definition
Requires minimal equipment
Frequently Asked Questions
Is the dumbbell chest fly good for beginners?
Yes. Start with light dumbbells and focus on control rather than weight.
What muscles does the dumbbell chest fly work?
It primarily targets the pectoralis major, with assistance from the anterior deltoids and stabilising muscles around the shoulder.
Should I bend my elbows?
Yes. Maintain a slight bend throughout the movement and keep it consistent.
How low should I lower the dumbbells?
Lower until you feel a comfortable stretch in your chest while maintaining shoulder control.
How many reps should I perform?
Aim for 10 to 15 repetitions to maximise muscle control and chest activation.