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Dumbbell Flyes

A chest isolation exercise that targets the pectoralis major muscles through controlled fly movements with dumbbells to improve chest strength and definition.

Exercise Overview

Category

General Resistance

Exercise_Type

Strength

Difficulty_Level

Intermediate

Technique

Lie on a bench with your feet flat on the ground and dumbbells held above your chest with arms slightly bent. Lower the dumbbells out to the sides in a controlled motion, then return to starting position.

Starting Position

Begin lying on a bench with feet flat on the ground, holding dumbbells above your chest with arms slightly bent.

Finishing Position

Return to the starting position with dumbbells above your chest, maintaining control throughout the movement.

Form Cues

Keep arms slightly bent, control the movement, squeeze chest muscles, maintain form

Common Mistakes

Using momentum, not controlling the movement, locking elbows, poor posture

Progression Tips

Increase weight, add pause at bottom, perform variations, or use cables.

Regression Tips

Use lighter weight, perform with resistance bands, or practice basic chest exercises.

Safety Notes

Maintain proper form to avoid shoulder strain. Stop if you experience pain in the shoulders, chest, or elbows. Keep your arms slightly bent throughout the movement.