Dumbbell fly
Add to my week
Build a free week around it — no account needed until you save.
How to do it
Lie on a flat bench with a dumbbell in each hand over the chest and a soft elbow bend that stays fixed throughout. Open the arms in a wide arc until you feel a stretch across the chest, then bring them back together over the sternum along the same path. Use light weight — this is a stretch movement, and turning it into a press with heavy bells is what tears pecs.
Form cues
- Soft elbow, fixed angle throughout
- Light weight — this is a stretch movement
Safety
Talk to a professional before this exercise if you have any of the following:
Shoulder
This is general exercise reference, not medical advice. Stop and consult a qualified professional if an exercise causes pain, and never work through joint pain.