Chest

Dumbbell Fly

Stretch and contract your chest muscles using dumbbells.

The dumbbell fly is a focused isolation exercise that targets the pectoralis major, improving chest definition, size, and strength.

How to do Tips

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

How to do:

1. Lie on a flat or incline bench with dumbbells in each hand. 2. Start with your arms extended above your chest, palms facing each other. 3. Slowly lower the dumbbells in a wide arc until in line with your chest. 4. Bring the dumbbells back up in the same arc motion to the starting position. 5. Repeat for 10–12 reps per set. 6. Perform 3-4 sets total.

Tips:

- Keep a slight bend in your elbows to protect your joints. - Avoid lowering the dumbbells too far to prevent shoulder strain. - Focus on squeezing your chest muscles as you bring the dumbbells up. - Maintain a slow and controlled motion for maximum effectiveness.

This exercise in Workout Days

Hypertrophy Focus Intermediate

Push Power Surge

Intermediate

10 weeks

Beginner Upper/Lower Split

Upper Body Power-Up

Beginner

8 weeks

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