Dumbbell Fly Exercise Guide
Exercise Profile
- Target
- Pectoralis Major
- Equipment
- Dumbbell
- Body Part
- Chest
- Primary Muscle
- Pectoralis Major
- Secondary Muscles
- Deltoid Anterior, Biceps Brachii
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 4
- Alternate Names
- Chest Fly, Dumbbell Chest Fly
Visualised Target Muscle Groups
Front
Back
How to: Dumbbell Fly
- Lie flat on a bench holding a dumbbell in each hand above your chest.
- With a slight bend in your elbows, lower the dumbbells out to your sides.
- Continue lowering until you feel a slight stretch in your chest.
- Raise the dumbbells back to the starting position, squeezing your chest at the top.
Common Mistakes
- Flaring elbows excessively during the raise.
- Using too much weight which leads to improper form.
- Bouncing the weights rather than using a controlled motion.
Modifications
- Use lighter weights to reduce strain if you're a beginner.
- Perform the exercise on a bench to stabilize the back.
Tips
- Keep a slight bend in your elbows throughout the movement.
- Focus on squeezing your chest at the top of the movement for better contraction.
- Use a controlled motion to prevent strain.
Dumbbell Fly Alternatives
Tags
chest
strength
dumbbells
pectorals
fitness
exercise
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