Dumbbell fly
Primary muscles: Chest. Assisting muscles: —.
How to do it
- Lie back on a flat bench with the dumbbells on your thighs, then bring them up one at a time to shoulder level, palms facing each other.
- Press the dumbbells above your chest with your arms almost locked out — the starting position.
- With a slight bend in your elbows, lower your arms out to the sides in a wide arc until you feel a stretch in your chest; breathe in during the movement.
- Bring the dumbbells back up along the same arc, squeezing your chest, and breathe out.
- Hold for a second in the contraction and repeat the movement.
Key to the execution: Keep your elbows fixed at a constant angle and move only from the shoulder joint.
Common mistakes
- Bending and straightening your elbows during the movement, turning it into a press.
- Lowering the dumbbells too far, overloading the shoulder.
- Using weights that are too heavy, which forces you to arch your back.
Alternatives: exercises for the same muscles
Log your sets and see your progress
In the PlanSports app you pick the exercise, log weight and reps, and each exercise page shows your best weight and progression. The AI coach puts the exercises into a 4-week program.
Chest exercises › Training programs by sport ›The exercise pages are compiled by PlanSports; if you have an injury or pain, talk to your coach or doctor first.