Is the dumbbell pec fly better than the bench press?

They serve different purposes; the bench press is a compound lift for building mass and strength, while the fly is an isolation move that emphasizes the stretch and peak contraction.

Should my arms be completely straight?

No, you should maintain a slight bend in your elbows to reduce the leverage and stress on your bicep tendons and elbow joints.

How heavy should the weights be for this exercise?

Since this is an isolation movement that puts the shoulders in a vulnerable position, it is best to use moderate weights and focus on high repetitions and perfect form.

How to Do a Dumbbell Pec Fly: Form and Guide

Master the dumbbell pec fly with our expert guide. Learn the correct form, common mistakes to avoid, and how to safely isolate your chest muscles.

How to Perform

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

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

Primary movers

Chest

Stabilizers

Anterior Deltoids
Biceps Brachii
Brachialis

Related Guides

Chest · Chest