Dumbbell Fly
Dumbbell Fly Video Guide
The dumbbell fly (also known as the dumbbell chest fly or chest fly) is a chest-focused exercise that stretches and contracts the chest muscles through a long range of motion. Performed on a flat bench with palms facing and a slight bend in the elbows, the fly emphasises the pecs more than most pressing movements, helping improve chest shape, muscle tone, and upper-body control. For hypertrophy-focused training, it’s one of the most effective exercises for targeted chest development.
The primary muscles worked in the dumbbell fly are the pectoralis major and pectoralis minor, with secondary involvement from the deltoids, triceps, biceps, and stabilising muscles of the torso. Because each dumbbell moves independently, both arms must control the weight throughout the movement, increasing muscular demand on the chest and shoulders. Unlike pressing exercises, the dumbbell fly trains shoulder horizontal adduction through an arc-style motion, allowing the chest to work through a deep stretch and powerful squeeze while the shoulder blades remain pinned to the bench.
This arc-style movement places tension on the chest through a larger portion of the range, particularly in the stretched position where gravity challenges the pecs most. As the arms move toward the body’s midline, tension stays on the chest rather than transferring to the triceps. This makes the dumbbell fly especially useful for building muscle, improving muscle activation, flexibility, and overall chest engagement.
The dumbbell fly can also be performed as an incline dumbbell fly, a decline variation, or on the floor to reduce the bottom range. Using a stability ball further increases core and abdominal engagement, while still maintaining the same movement pattern. These options make dumbbell flys a versatile and effective addition to most chest workouts.
How to Perform Dumbbell Fly
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Starting position: Lie flat on a bench with feet firmly planted on the ground. Hold a dumbbell in each hand above the chest, palms facing each other, with a slight bend in the elbows.
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Slowly lower the dumbbells outward in a wide arc while keeping the arms parallel to the floor. Inhale as you lower and maintain control as you reach a comfortable chest stretch.
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Keep the shoulder blades stable against the bench as the arms move outward, maintaining consistent tension across the chest.
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Lift the dumbbells back together using the pecs, exhale, and focus on squeezing the chest as the weights return above the midline.
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Repeat each rep smoothly, keeping wrists neutral and elbow angle consistent to maximise chest activation.
GymNation Tip: Think of “hugging a large exercise ball.” This keeps the arc natural, reduces joint stress, and maintains tension throughout the entire rep.
Variation: A single-arm dumbbell fly can be used to challenge unilateral control and improve stability on each side.
Personal Trainer Notes
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Keep elbows softly bent—never locked
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Pin shoulder blades to the bench for shoulder stability
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Use lighter weight to improve control and reduce injury risk
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Avoid lowering past a safe, comfortable range
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Focus on chest movement, not arm strength—the fly is not a press
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Alternative Chest Exercises
Barbell Bench Press
The barbell bench press is one of the most effective upper-body strength training movements for building the upper chest, chest muscles, triceps brachii, and anterior deltoids.
Barbell Decline Bench Press
The barbell decline bench press is a key bench press variation designed to emphasise the lower chest while still training the triceps brachii, anterior deltoids, and upper-body pressing muscles.
Barbell Incline Bench Press
The barbell incline bench press is one of the most effective bench press variations for building the upper chest, especially the clavicular head of the pectoralis major.
Chest Dip
The chest dip is one of the most effective upper-body body-weight exercises for building the chest muscles,
Dumbbell Fly FAQs
It primarily targets the pectoralis major, training the chest through a long stretch-to-squeeze range. The shoulders, triceps, biceps, and arm stabilisers assist throughout the movement.
They serve different purposes. The press develops strength, while the fly emphasises isolation, flexibility, and muscle shape.
Maintain a slight elbow bend, keep palms facing, stabilise the shoulder blades, and avoid excessive depth.
Start with 4–8 kg dumbbells and prioritise control and slow lowering.
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Flat bench: overall chest
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Incline dumbbell fly: upper chest / clavicular head
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Decline: lower chest
Rotating variations improves balance and reduces imbalances.
Yes—when performed slowly with constant tension and a strong squeeze, it helps build strength and complements all pressing movements.
3–4 sets of 10–15 reps, focusing on controlled eccentrics.
Yes. Floor flys limit the bottom range and reduce shoulder stress, though they provide less stretch.
Yes. In the gym, cable machines and pec deck machines provide constant resistance and are effective alternatives for chest fly movements.
