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Dumbbell Chest Flies

BEGINNER

Dumbbell Chest Flies

A chest-isolating exercise performed lying back with dumbbells, opening and closing the arms in a wide arc to target the pectorals, improve chest expansion, and enhance upper-body muscle definition.

STRENGTH BEGINNER DUMBBELLS

Demonstration Video

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Target Muscles

Layer 1
PECS SHOULDERS TRICEPS

Instructions

  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.
  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.
  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.
  4. Exhale and slowly lift the dumbbells up in the same arcuate motion.
  5. Do 10 to 15 repetitions. Rest. Do three sets in total.

Tips

  • 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.

Alternative Exercises

Dumbbell Flye
BEGINNER

Dumbbell Flye

STRENGTH BENCH DUMBBELLS

Dumbbell Flye is a great exercise that strengthens the upper body muscles. This exercise targets the sternal heads of your pectoralis major muscles, which are found in your chest, but also strengthens your deltoids, biceps, triceps, wrist flexors, and brac...

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Author

Owen
Owen Jones
Owen
Updated: 17 Sep 2024