Exercises

Dumbbell chest fly

Bring your arms together in a wide arc while keeping a small elbow bend.

Dumbbell fly starting position on a flat bench, weights above the chest and elbows slightly bent.

Dumbbells · Flat bench

Source: ACE · Lying Chest Fly

Step by step

  1. Lie on a flat bench with your feet planted and head, back and hips supported.
  2. Hold the dumbbells above your chest, palms facing each other and elbows slightly bent.
  3. Open both arms slowly in a wide arc, no lower than shoulder level.
  4. Bring the weights back together along the same arc, keeping the elbow angle steady.

Common mistakes

  • Straightening the elbows completely or lowering too far.
  • Turning the fly into a press by bending the elbows deeply.

Anatomy and technique: the references below. Region boundaries and movement diagrams are schematic. Exercise images are AI-generated illustrations.