Chest

Chest Fly

Isolate your chest muscles with controlled dumbbell movements.

Chest fly is a focused isolation exercise targeting the pectoralis major. It enhances chest definition, strength, and posture while improving range of motion.

See all variants of this movement

How to do Tips

Body Part: Chest
Level: Intermediate
Muscles: Chest
Modality: Isolation
Direction: Push
Equipment: Dumbbells
Bench
Goal: Hypertrophy

How to do:

Lie on a flat or incline bench with your feet on the floor.
Hold dumbbells above your chest with palms facing each other.
Slowly lower the dumbbells in a wide arc until in line with your chest.
Raise the dumbbells back up in the same arc motion.
Repeat for 10–12 reps per set.
Perform 3-4 sets total.

Tips:

Keep a slight bend in your elbows throughout the movement.
Avoid letting the dumbbells drop too low to protect your shoulders.
Focus on squeezing your chest as you lift the dumbbells back up.
Maintain control and a steady tempo for maximum effectiveness.

Similar Exercises

This page in other languages: