Dumbbell Chest Fly
Isolates and stretches the chest muscles
ChestBeginnerStrengthPush
At a glance
| Muscles worked | Primary: Chest |
|---|---|
| Muscle group | Chest |
| Difficulty | Beginner |
| Type | Strength · Push |
| Sets & reps | 3 sets × 10-12 reps |
| Estimated calories burned | ~40 kcal |
How to do it
- Step 1: Lie on bench holding dumbbells above chest
- Step 2: Slightly bend elbows and open arms wide
- Step 3: Lower until you feel a stretch in chest
- Step 4: Bring dumbbells back together squeezing chest
- Step 5: Repeat
Equipment
- Dumbbells
- Bench
Coaching tips
Benefits
Isolates and stretches the chest muscles
Common mistakes
Overextending elbows or arching back
Make it harder
Increase weight or slow tempo
Make it easier
Use lighter dumbbells
Breathing
Inhale on the way down, exhale on the way up
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Intermediate · 4 sets × 15 repsGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.