Dumbbell Chest Fly

A wide-arc dumbbell fly that isolates the chest through a long stretch and tight squeeze at the top.

Chest Dumbbell Strength

Step by step

1. Sit on a flat bench with a dumbbell on each thigh, then lie back as you bring the weights up to your chest.
2. Press the dumbbells up over your chest with palms facing each other and a soft bend in the elbows.
3. Lower the dumbbells out to the sides in a wide arc, keeping that elbow bend locked the whole time.
4. Stop when you feel a deep stretch across the chest and the elbows are roughly level with the bench.
5. Pause briefly at the bottom of the stretch without dropping deeper or losing the elbow angle.
6. Squeeze the chest to bring the dumbbells back together over your chest in the same wide arc.

Muscles and equipment

Target muscle

Mid chest

Secondary muscles

none

Equipment

Dumbbell

Type

Strength

Similar exercises

• Dumbbell Bench PressMid chest · Dumbbell
• Dumbbell Single Arm Chest PressMid chest · Dumbbell
• Barbell Bench PressMid chest · Barbell