The Dumbbell Chest Fly is a strength-building exercise targeting chest and shoulder muscles. It involves a wide arc motion with dumbbells, emulating a bird's wing flap. It enhances stability, balance and defines your chest and shoulders.
Start by sitting on a flat bench, holding two dumbbells, supporting their weight with your thighs.
2
Raise your legs slightly off the floor and slowly lie back on the bench.
3
With the dumbbells still in your hands, extend your arms fully in a spread like a bird with wings.
4
Slowly and in a controlled manner bend your elbows slightly and lower the dumbbells to your sides until you feel a stretch in your chest.
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Pause briefly at the bottom, then squeeze your chest muscles together to raise the weights up to the start position. Repeat this for your desired number of reps.
Start by sitting on a flat bench, holding two dumbbells, supporting their weight with your thighs.
Raise your legs slightly off the floor and slowly lie back on the bench.
With the dumbbells still in your hands, extend your arms fully in a spread like a bird with wings.
Slowly and in a controlled manner bend your elbows slightly and lower the dumbbells to your sides until you feel a stretch in your chest.
Pause briefly at the bottom, then squeeze your chest muscles together to raise the weights up to the start position. Repeat this for your desired number of reps.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
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Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
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