Chest Fly (Dumbbell) Guide

Reviewed by Michael Liu

Updated on Jul 10, 2025

Chest Fly (Dumbbell) Exercise Demo

Exercise Profile

Exercise Equipment

Dumbbell

Primary muscles

Chest

Secondary muscles

Front Delts

Exercise Category

Chest Isolation

Chest Fly (Dumbbell) Muscles Worked

Front

Back

MuscleSet

Chest

71.4%

Front Delts

28.6%

Chest Fly (Dumbbell) Overview

The dumbbell chest fly is a classic bodybuilding movement that isolates the chest by taking it through a deep stretch and intense contraction. Performed lying on a bench, the movement mimics a wide-arc hugging motion, opening the chest at the bottom and squeezing at the top. It places less stress on the triceps than presses and helps improve mind-muscle connection with the pecs. Proper form, slow tempo and a controlled range, is key to avoiding shoulder strain. Best used as an accessory or finishing exercise in chest-focused sessions.

Why Do The Chest Fly (Dumbbell) ?

Chest Fly (Dumbbell) is an essential exercise for developing functional strength, improving performance, and promoting hypertrophy in the targeted muscle groups. It can help correct muscular imbalances, support joint health, and enhance coordination, depending on the movement pattern. Incorporating this exercise into your training routine not only improves strength but also contributes to greater athleticism, injury prevention, and physique development. This movement is especially effective when performed with proper form and integrated into a well-rounded training plan tailored to your goals.

How to Do A Chest Fly (Dumbbell)

1. Lie on a flat bench with dumbbells extended above chest, palms facing each other. 2. Lower arms in a wide arc until you feel a stretch in your chest. 3. Keep elbows slightly bent throughout. 4. Squeeze chest to bring dumbbells back together above chest.

Machine Tips

N/A – use a stable bench; keep elbows slightly bent throughout the motion.

How to Progress

Add reps, increase range slowly, reduce rest between sets, or add incline/decline variations.

PROGRAMS WITH Chest Fly (Dumbbell)