Overview

The dumbbell chest fly isolates the chest by moving the arms through an arcing path, focusing on horizontal adduction. Unlike pressing movements, flies emphasize the chest’s stretch and squeeze, especially the inner and outer fibers. The bench-supported setup also engages scapular retractors (rhomboids and trapezius) to stabilize the movement. Use light weights and controlled range of motion to protect the shoulder joint.

Instructions

1. Lie supine (flat) on a bench with feet planted firmly on the floor and back neutral.

2. Retract and depress your shoulder blades to lock your upper back against the bench; maintain contact with head, shoulders, glutes, and feet.

3. Hold dumbbells above your chest with palms facing each other, elbows slightly bent, and wrists neutral.

4. Inhale and slowly lower arms in a wide arc to your sides, keeping that slight elbow flexion; stop when your upper arms are about level with your shoulders—don’t go deeper.

5. Exhale and bring dumbbells back up through the same arc, focusing on squeezing your chest, and stop just short of letting them touch.

Tips for Proper Form

• Gentle elbow bend is key: Locking the elbows places undue stress on the joints; a slight bend protects the elbow and retains focus on the chest.

• Don’t overstretch: Lower only until you feel a light chest stretch—going deeper risks shoulder strain.

• Squeeze shoulder blades throughout: This stabilizes shoulders and increases muscle engagement in the chest contraction.

• Control both directions: Letting weights drop or bounce back reduces tension and increases injury risk.

• Use a light load: This is a long-lever movement—start light and prioritize form over weight.

Optional Form Cue

“Imagine hugging a wide beach ball over your chest, lowering lightly, then bringing it back up to gently meet it while keeping your shoulder blades glued to the bench.”

This cue helps control the range, preserve shoulder safety, and maximize chest engagement.