Dumbbell Chest Fly
Sculpt a broader chest with Dumbbell Chest Flyes! A classic exercise for adding definition - just remember to keep a slight bend in your elbows.
The Dumbbell Chest Fly is a compound exercise that mainly works the chest and back, with help from the triceps, shoulders and biceps. No equipment needed: it uses just your bodyweight.
Optional Equipment
Dumbbell Chest Fly Muscles Worked
Primary
Upper Chest (pectoralis major, clavicular head); Chest (pectoralis major, sternal head); Boxer Muscle (serratus anterior)
Secondary
Triceps (triceps brachii); Side Shoulder (lateral deltoid); Front Shoulder (anterior deltoid); Biceps (biceps brachii)
Dumbbell Chest Fly Variations and Alternatives
How to do the Dumbbell Chest Fly
Begin by laying on your back on a flat surface such as a mat on the floor. Ensure your knees are bent with feet flat on the ground for stability.
Grasp a dumbbell in each hand with a neutral grip (palms facing inwards), and position them above your chest with a slight bend in your elbows. This is your starting position.
Slowly lower the dumbbells out to the sides in an arc-like motion while keeping the bend in your elbows constant. During this descent, inhale and lower the weights until your upper arms are in line with your shoulders or just slightly below. The elbows should stay relatively close to the ground, not dropping below the level of your torso.
Once at the bottom of the movement, use your chest muscles to reverse the motion and bring the dumbbells back up to the starting position in the same arc-like path. Exhale as you perform this part of the movement.
Pause briefly at the top with the dumbbells directly above the chest and squeeze your chest muscles.
Repeat for the desired number of reps and sets.
Tips: To keep tension on the chest muscles, do not let the dumbbells touch at the top of the movement. Keep the movement slow and controlled to maximize muscle engagement and minimize the risk of injury. Avoid lifting your lower back off the floor during the exercise; maintain contact with the ground for stability. Do not use excessively heavy weights, as this can cause strain on the shoulders and lead to injury.
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Dumbbell Chest Fly FAQs
What muscles does the Dumbbell Chest Fly work?
The Dumbbell Chest Fly mainly works the chest and back, with help from the triceps, shoulders and biceps. The main muscles are the pectoralis major and serratus anterior.
What equipment do you need for the Dumbbell Chest Fly?
None. The Dumbbell Chest Fly is a bodyweight exercise, so you can do it anywhere.
Is the Dumbbell Chest Fly a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Dumbbell Chest Fly go on?
It belongs on push day in a push/pull/legs routine.
What are some Dumbbell Chest Fly variations and alternatives?
Similar exercises include the Chest Plyo Squat Fly, Chest Press Fly, Alternating Dumbbell Incline Fly and Dumbbell Incline Alternative Fly.
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