Dumbbell Fly Guide: How to Master the Dumbbell Fly Exercise

The dumbbell fly, also known as the dumbbell chest fly, is an upper body exercise that works muscle groups in your chest, shoulders, and arms. A dumbbell fly is performed by lying on a flat bench and lowering a pair of dumbbells to your sides while keeping relatively straight arms with slightly bent elbows.

Although the dumbbell fly and the dumbbell press are both upper body weightlifting exercises, they differ in a few distinct ways.

1. 1. Movement pattern: Dumbbell flys are characterized by a completely different movement pattern than dumbbell presses (also known as dumbbell bench presses). The extended sideways movement of a dumbbell fly allows for your shoulder joint to go through a greater range of motion.
2. 2. Muscles worked: While the dumbbell fly and the dumbbell press both activate muscle groups in your upper body, they prioritize slightly different areas. The dumbbell fly targets the pectoral muscles, specifically the sternal head of the pectoralis major; it also activates the anterior deltoid muscles in your shoulder and the biceps brachii muscles in your arms as stabilizers. In contrast, the dumbbell press is a more holistic upper body exercise that works several muscles, including the lats, traps, pecs, and triceps.
3. 3. Strength level: The compound movement of a dumbbell press allows you to lift heavier weights than the more isolated movement of a dumbbell fly. When performing the dumbbell fly, remember to start with a lighter weight and work your way up to heavier weights slowly.
4. 4. Variations: You can perform some variations of the dumbbell fly using an incline bench or a cable crossover machine. The dumbbell press is an excellent way to build up to more advanced bench press variations that use a different kind of free weight like a kettlebell or barbell.

For the dumbbell fly, begin by using a weight that you can control for 2–3 sets of 8–12 repetitions. Choose a weight that allows you to maintain good technique throughout all sets and repetitions

1. 1. Sit on the bench and place two dumbbells in the crease of your hips. Your chin should remain tucked throughout the movement, as if you were holding an egg under your chin.
2. 2. Lie back on the bench. Take hold of a dumbbell with each hand, engage your core, and lift the dumbbells toward the ceiling. Keep your arms long with a slight bend in your elbows. Your arms should be directly over your shoulders. Your shoulder blades should be slightly down and back. Rotate your shoulders outward to engage your lats. Your upper back should remain tight and stable throughout the entire set. All repetitions should begin from this position.
3. 3. While keeping your elbows slightly bent, slowly lower the dumbbells until your upper arms are even with your back. Only lower as far as you can while maintaining tension in your chest.
4. 4. Pause for a second at the bottom.
5. 5. To begin the upward movement, squeeze your chest and begin to push dumbbells back to the starting position.
6. 6. While maintaining a slight bend in your elbows, continue to push until the dumbbells are over your chest.
7. 7. Finish the movement by squeezing your chest and maintaining distance between the dumbbells at the end of the repetition.

If you have a previous or pre-existing health condition, consult your physician before beginning an exercise program. Proper exercise technique is essential to ensure the safety and effectiveness of an exercise program, but you may need to modify each exercise to attain optimal results based on your individual needs. Always select a weight that allows you to have full control of your body throughout the movement. When performing any exercise, pay close attention to your body, and stop immediately if you note pain or discomfort.

In order to see continual progress and build body strength, incorporate proper warm-ups, rest, and nutrition into your exercise program. Your results will ultimately be based on your ability to adequately recover from your workouts. Rest for 24 to 48 hours before training the same muscle groups to allow sufficient recovery.

Throw on some athleisure, fire up a MasterClass Annual Membership, and get ready to sweat it out with exclusive instructional videos from Nike Master Trainer and GQ fitness specialist Joe Holder. Want to improve your cardiovascular endurance? Give Joe’s HIIT workout a go. Trying to get a little swole? He’s got a strength training workout for that. From fitness tips to nutrition hacks, Joe will have you feeling healthier in no time.