Chest Fly (Dumbbell)
Branch Fitness
Category: Chest

Isolate your pectoral muscles and build a wider, rounder chest with the Chest Fly (Dumbbell) exercise.


Similar to the Bench Press, the Dumbbell Fly helps you work your chest and anterior deltoid muscles. While the Bench Press is a compound movement great for improving overall strength, the dumbbell fly helps isolate your pectoral muscles, helping you target this specific muscle group to help build your chest width.

Step 1

Select dumbbells and place them on the floor at the end of a flat bench.  Squat down to pick them up with your palms facing inward and move to a seated position on the bench.

Step 2

In a sitting position on the bench, rest the dumbbells on your thighs with your palms facing inward.

Step 3

Lean back, keeping your arms extended, and push the dumbbells back and up with your thighs, to bring the dumbbells fully extended and together at the top of your chest.

Step 4

Slowly lower the dumbbells, pulling your arms apart and keeping a slight bend at your elbows.  Inhale as you lower the dumbbells to a level even with your chest.

Step 5

When the dumbbells are approximately even with your chest, push the dumbbells back together.  Squeeze your pectoral muscles together and breathe out as you push the dumbbells up to the starting position.

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