Dumbbell fly
Chest . Front delts
Open the arms in a wide arc, slight bend in the elbows.
Use in a programExercise profile
Best forMuscle growth
Effectiveness★★★☆☆ 3/5
EquipmentDumbbells, Bench
Also worksFront delts
Recommended3 sets x 10-15 reps, rest 60-90 s
Who it suits AgeAny BMIAny SexAny HeightAny WaistAny
Do not overstretch at the bottom; protect the shoulders.
- Purpose
- An isolation move that stretches and squeezes the chest.
- Setup
- Lie on a bench, dumbbells above the chest, palms facing in.
- Common mistakes
- Bending the elbows too much so it turns into a press.
- Easier
- Use lighter dumbbells and a shorter range.
- Harder
- Add a pause at the stretched position.
- Safety
- Do not overstretch at the bottom to protect the shoulders.
Suggested by goal
Get stronger 3-5 sets . 4-6 reps rest 150s
Build muscle 3-4 sets . 8-12 reps rest 90s
Lose fat (training style) 2-4 sets . 10-15 reps rest 60s
General fitness 2-3 sets . 8-12 reps rest 75s