Dumbbell Fly

oec:dumbbell-fly

An isolation exercise performed lying supine on a flat bench to target the pectorals through horizontal adduction.

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Also called: Dumbbell Chest Fly, Flat Dumbbell Fly, Dumbbell Bench Fly, Fly With Dumbbells

How to do it

Sit on a flat bench with a dumbbell resting on each knee.
Lie back smoothly, using your knees to help kick the dumbbells into position over your chest.
Plant your feet firmly on the floor, retract your shoulder blades, and press the dumbbells up with palms facing each other and a slight bend in your elbows.

Maintain a fixed, slight bend in your elbows as you lower the dumbbells out to your sides in a wide arc.
Lower the weights under control until you feel a comfortable stretch across your chest, keeping your elbows level with your torso.
Contract your chest muscles to reverse the movement, bringing the dumbbells back up along the same wide arc until they meet above your chest.

Inhale as you lower the dumbbells out to the sides; exhale as you draw them back together over your chest.

Bending and extending the elbows excessively, turning the fly into a press.: Fix a slight bend in the elbows from the start and maintain that exact angle throughout the entire range.
Overstretching the shoulder joint by dropping the elbows too far below the bench.: Stop the descent once your elbows reach torso depth or when a comfortable chest stretch is achieved.

Do not use excessively heavy loads that compromise shoulder stability at the bottom of the stretch.
To finish, bring the dumbbells to your chest and sit up, or drop them carefully to the sides if using safety mats.

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