Dumbbell chest fly

The dumbbell chest fly is a popular exercise that targets the pectoral or chest muscles. It attempts to isolate the chest muscles, stretching and contracting them while limiting involvement of the shoulders. Unlike a press, where the elbows bend and flex, flyes should keep a relatively consistent elbow angle. The motion is sometimes compared to "hugging a tree." Dumbbell flyes are usually performed for moderate to high reps, such as 8-12 reps per set or more, as part of a chest or upper-body focused workout.


  1. Works the chest muscles differently than presses
  2. Great accessory movement on chest day
  3. Effective chest training even with relatively light weight
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Dumbbell chest fly Images


Dumbbell chest fly Instructions

Dumbbell chest fly muscle diagram