What muscles does the dumbbell chest fly work?

The dumbbell chest fly is a great chest exercise, targeting your pectorals. For more dumbbell chest exercises check out the dumbbell chest press and narrow dumbbell press tutorials.

How to perform the dumbbell chest fly the right way?

Sit on the bench and hold the dumbbells on your quads. Then lie down (kick the dumbbells with your legs if you need to) and lift the dumbbells above your chest with your palms facing each other (neutral grip). Keep a slight bend on your elbows.

Keep your bum and shoulder blades on the bench and your feet on the floor or the handles of the bench (you can also rest them on a small Reebok step). As long as you have these points of contact, your lower back can arch.

With your elbows still slightly bent, open up your arms to the sides until your upper arms are parallel with the floor (going lower might feel uncomfortable for your chest and shoulders).

Then bring your arms back up to your starting position with the dumbbells almost touching each other.

Video demo:

Pro tips:

  • Always keep a slight bend on your elbows to avoid putting too much stress on your joints.

  • Make sure to retract your shoulders (pull them back and down as if you wanted to pinch them together).

How to tell if you’re doing it right:

You feel it in your upper and mid chest.