Dumbbell Fly
Stretches pec minor and major through full range; excellent chest isolation
ChestBeginnerStrengthPush
At a glance
| Muscles worked | Primary: Pectorals. Secondary: Front Deltoids |
|---|---|
| Muscle group | Chest |
| Difficulty | Beginner |
| Type | Strength · Push |
| Sets & reps | 4 sets × 12 reps |
| Estimated calories burned | ~80 kcal |
How to do it
- in a lying position hold two dumbbells and with your arms slightly bent bring them out to the sides of your body then back in till the wieghts are over your chest
Equipment
- dumbbells optional
Coaching tips
Benefits
Stretches pec minor and major through full range; excellent chest isolation
Common mistakes
Locking elbows straight; going too deep causing shoulder strain
Make it harder
Add cable fly variation; increase range of motion
Make it easier
Use lighter dumbbells; reduce range
Breathing
Exhale on contraction, inhale on release
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Advanced · 3 sets × 10-12 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.