Chest
Dumbbell Pec Fly
A controlled isolation movement designed to stretch and strengthen the pectoral muscles for improved upper body definition.
How to perform.
Follow the sequence — setup is half the lift.
Lie flat on a bench with your feet firmly planted on the floor and hold a dumbbell in each hand directly above your chest.
Turn your wrists so the palms are facing each other and maintain a slight, fixed bend in your elbows throughout the set.
Lower the weights out to your sides in a wide arc until you feel a comfortable stretch across your chest.
Ensure your elbows stay level with or slightly above your torso to protect the shoulder joints at the bottom of the rep.
Contract your chest muscles to bring the dumbbells back together at the starting position using the same arc-like motion.
Squeeze your pectorals at the top of the movement before beginning the next repetition.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Bending the elbows too much which turns the movement into a press.
- Lowering the weights too far past the torso and straining the shoulder capsule.
- Clashing the dumbbells together at the top which removes tension from the muscles.
- Arching the lower back excessively off the bench.
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.