Dumbbell Flyes

GymDaze demonstration

Watch Dumbbell Flyes

Technique

How to perform Dumbbell Flyes

1. Sit on a flat bench with a dumbbell in each hand, then bring the weights to your chest as you lie back with your feet planted.
2. Position the dumbbells above your chest with your palms facing each other and your elbows slightly bent.
3. Keep that elbow bend nearly unchanged as you lower your arms outward in a wide, controlled arc.
4. Stop at a chest stretch and shoulder range you can control without forcing the weights lower.
5. Bring your upper arms back toward each other along the same arc, returning the dumbbells above your chest.
6. Maintain the same elbow angle during repetitions rather than turning the movement into a press.

Programming relevance

Muscles involved

Primary targets: Pectoralis Major Sternocostal Head, Pectoralis Major Clavicular Head.