Chest Fly (Dumbbell)
Complete guide to Chest Fly (Dumbbell). Learn proper form, technique, and execution. Targets Chest — Upper Chest, Lower Chest. Requires dumbbell. Step-by-step instructions and expert tips.
How to Perform Chest Fly (Dumbbell)
Grab a pair of dumbbells and lie back on a flat bench with your feet flat on the floor.
Hold the dumbbells above your chest with your arms extended and a slight bend in your elbows, palms facing each other.
Retract your shoulder blades, engage your abs, and take a breath.
Lower both dumbbells out to your sides in a wide arc until you feel a stretch in your chest.
Bring the dumbbells back together above your chest, squeezing your chest at the top and exhale.
Repeat for the desired number of repetitions.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |