Follow Us On Social Media
         
Chest

Dumbbell Flys: Video Tutorial & Exercise Guide

Workout Dumbbell Flys
Primary Muscle Group Chest
Secondary Muscle Group Shoulders, Triceps
Equipment Required Dumbbell
Force Type Push
Mechanics Isolation
Exercise Type Strength
Difficulty Beginner

Dumbbell Flys: Video Tutorial & Exercise Guide

Table Of Contents

Muscle Groups

Primary Muscle

Chest

Secondary Muscles

Shoulders
Triceps

How to do the Dumbbell Flys – Step-by-Step Guide

  • Step 1: Lie on your back on a flat incline bench. Place your feet hard on the floor on either side of the bench. Your head and back should be strongly pressed into the bench during the exercise.
  • Step 2: Now lift the dumbbells off the floor and hold one in each hand.
  • Step 3: Raise your arms overhead and do not straighten them. Bend your elbows slightly and place your palms against the dumbbells.
  • Step 4: As you inhale, slowly lower the dumbbells in an arc until they are level with your chest.
  • Step 5: Extend your arms out to the sides, but not straight. Don’t let your arms drop below your shoulders.
  • Step 6: As you exhale, slowly push the dumbbells up in the same arc.

Dumbbell Flys Overview

Popular in bodybuilding, the dumbbell fly is an isolation exercise that is typically performed after a large compound exercise such as the bench or incline press. Dumbbell flys are considered the perfect final move and are a great way to focus on your chest after a lot of press.

Additionally, dumbbell flys are typically performed with lower weights so you don’t have to lift as much. Concentrate on the form and press each rep.

Benefits of The Dumbbell Flys

The focus of the dumbbell fly is on the chest, but it also targets the muscles in the shoulders, back, and arms that help stabilize the weight during exercise.

Dumbbell fly work both the pectoralis major and pectoralis minor muscles. When fully developed, you can get the “chest separation” look that most people seek.

A stronger chest will not only improve your physique, but it will also help you in your daily activities and improve your athletic performance.

Releted Exercises