Dumbbell Chest Fly
Quick answer
The Dumbbell Chest Fly mainly works the chest, with help from the front delts. Isolation exercise that stretches and contracts the chest through an arm-opening movement. Beginners: 2–3 sets of 10–12 reps with a load you control.
How to do it
- Lie on a flat bench, dumbbells held above your chest, palms facing each other.
- Bend your elbows slightly and keep that angle fixed throughout the movement.
- Open your arms in an arc until your elbows reach chest height.
- Bring the dumbbells back above your chest, squeezing your chest, as if hugging a tree.
Muscles worked
MainSecondary
- Chest
- Anterior Deltoids
Common mistakes
- Use moderate loads: nearly straight arms put stress on the shoulder joint.
- Don't lower your elbows noticeably below bench level.
Sets & reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 3–6 | 2–5 min |
| Muscle | 3–4 | 6–12 | 90–120 s |
| Endurance | 2–3 | 15–20 | 60 s |
Leave 1 to 3 reps in reserve on most sets, and add load once you reach the top of the rep range with good form.
Variations & alternatives
FAQ
What muscles does the Dumbbell Chest Fly work?
Mainly the chest. It also works the front delts.
How many sets and reps should I do?
Beginners can start with 2–3 sets of 10–12 reps. To build muscle, do 3–4 sets of 6–12 reps; for strength, 3–5 sets of 3–6 reps with longer rest. Stop 1–3 reps before failure and keep your form clean.
Is the Dumbbell Chest Fly good for beginners?
Yes: it is a beginner-level exercise. Learn the movement with a light load, or your bodyweight, before adding weight.
Related tools
Log it, beat it
Kaizo's gym mode logs your sets, shows the muscles you worked this week and suggests the next weight.
