Dumbbell exercise

Chest Fly (Dumbbell) form, muscles worked, and workout tracking

The dumbbell chest fly is an isolation exercise that targets the pectoralis major through horizontal adduction. It is commonly used to build chest width and definition while minimizing tricep involvement compared to pressing movements.

Chest Fly (Dumbbell) illustration

How to do Chest Fly (Dumbbell)

  1. 1Lie flat on a bench with a dumbbell in each hand, palms facing inward, and feet planted firmly.
  2. 2Extend arms above your chest with a slight bend in the elbows.
  3. 3Inhale as you lower the weights in a wide arc until you feel a deep stretch in your chest.
  4. 4Exhale while squeezing your chest muscles to return the dumbbells to the starting position along the same arc.
  5. 5Maintain a fixed elbow angle throughout the movement and avoid touching the weights at the top.

Related exercises

Arnold Press (Dumbbell)

Shoulders · Dumbbell

Bench Press (Barbell)

Chest · Barbell

Bench Press (Dumbbell)

Chest · Dumbbell

Bench Press (Smith Machine)

Chest · Machine

Track Chest Fly (Dumbbell) in Plates

Save this movement to a workout template, log sets and rest periods, and keep your training history in one focused gym tracker.