Dumbbell Chest Flies

Beginner

Owen Jones

17 Sep 2024

Step 1
Lie on your back on a flat incline bench. Place your feet firmly on the floor on either side of the bench. The head and back should remain firmly pressed to the bench throughout the exercise. Then carefully pick up the dumbells off the floor and hold 1 in each hand.
Step 2
Raise your arms above your head so that they are extended but not closed. There should be a slight bend in the elbow, and your palms and dumbbells should be facing each other.
Step 3
Inhale and slowly lower the dumbbells in an arc until they are in line with your chest. Your arms will be outstretched but not locked. Don't drop your arms below your shoulders.
Step 4
Exhale and slowly lift the dumbbells up in the same arcuate motion.
Step 5
Do 10 to 15 repetitions. Rest. Do three sets in total.

Dumbbell Chest Flies targets Pecs, Shoulders, Triceps as seen below.

If you're having trouble executing the movement correctly, consider using a lighter weight. You can also try doing the movement without weights to help you get used to the movement. After lowering the movements, you can slowly add weights.

Beginner

Owen Jones

17 Sep 2024