How (and Why) to Do a Dumbbell Chest Fly

The dumbbell chest fly is an exercise designed to strengthen the chest and shoulder area. It’s typically performed while lying on a flat or incline bench, though there’s also a standing variation.

Continue reading to discover how to execute this movement, its variations, advantages, and precautions.

Which muscles does the dumbbell chest fly target?

The dumbbell chest fly primarily targets the following muscles:

• chest
• shoulders
• triceps

Other benefits include the following.

Chest opener

The dumbbell chest fly can help stretch and open the chest musculature. Performing chest-opening movements may help decrease upper back discomfort, enhance range of motion, and relieve tightness across the upper body.

If you’re using chest flies mainly to open the chest, try lighter dumbbells or no weights at all. This allows you to achieve a fuller range of motion without overextending. Excessive extension can increase the risk of injury.

Scapular retraction

Exercises that encourage scapular retraction can support improved posture and promote strength around the shoulder girdle.

Adding chest dumbbell flies a few times weekly can help mobilize the chest and shoulder region and assist with scapular retraction.

How to perform a dumbbell chest fly

You can do this exercise with minimal gear.

Beginners should start with light dumbbells, around 3 to 5 pounds. Those more experienced with upper-body training may opt for 8 to 10 pound dumbbells, increasing the load as strength improves.

To perform the classic dumbbell chest fly, you’ll need access to a flat bench.

Dumbbell chest fly

Equipment needed: pair of dumbbells, flat bench

1. Lie on your back on a flat bench. Keep your feet planted on the floor beside the bench. Maintain contact between your head and back and the bench for the entire set.
2. Have a spotter hand you the dumbbells, or carefully lift them from the floor and hold one in each hand.
3. Raise your arms overhead so they’re extended but not locked. Keep a slight bend in your elbows, with your palms and the dumbbells facing one another.
4. Inhale and slowly lower the dumbbells in an arcing motion until they are level with your chest. Your arms should extend out to the sides but not lock. Avoid dropping your arms below shoulder level.
5. Exhale and press the dumbbells back up along the same arc.
6. Aim for 10–15 repetitions. Rest, and complete a total of 3 sets.

Incline bench dumbbell chest fly

Equipment needed: pair of dumbbells, incline bench

1. Position your back on an incline bench set to about 30 degrees. Hold a dumbbell in each hand.
2. Begin with your arms at chest height by your sides, elbows bent and pointing outward.
3. Exhale slowly as you press your arms up above your chest.
4. Inhale and lower your arms back out to the sides to return to the starting position.
5. Continue pressing upward in a controlled manner.
6. Perform 10–15 reps per set. Complete 3 sets.

Standing chest fly

You can’t effectively perform a standing chest fly with dumbbells because gravity converts the movement into more of a shoulder exercise. Standing chest flies are best done using resistance bands, a cable machine, or a weight machine.

Equipment needed: 2 resistance bands

1. Stand with a staggered stance and knees slightly bent. Hold a resistance band in each hand.
2. Raise your arms straight in front of you to chest level with palms facing one another.
3. Open your arms out to the sides until they are extended, keeping them at chest level throughout.
4. Bring your arms back to the center. Repeat 10–15 times. Complete 3 sets.

Progression

As you become stronger with the dumbbell chest fly, progressively increase the dumbbell weight weekly or every other week. Try adding two to three pounds each week as tolerated.

Another option is to perform the dumbbell chest fly on a stability ball for added difficulty. This requires greater core stabilization while you move through the exercise.

Later, you might transition to cable machines or bench presses at the gym for further progression.

If possible, work with a certified personal trainer who can observe and coach your form. Proper technique helps you maximize benefits and reduce injury risk.

Safety tips

Consult your physician before attempting this exercise if you have existing back, shoulder, or arm injuries. Your doctor may recommend alternative movements or advise against it.

If you struggle to perform the movement correctly, reduce the weight or practice the motion without any weight to build the pattern. Once comfortable, gradually add resistance.

Takeaway

The dumbbell chest fly can be an effective exercise to develop strength in the chest, shoulders, and arms. Beginners should start with light dumbbells and progressively increase weight as strength improves.

Pair chest flies with other chest-focused moves such as push-ups, chest presses, planks, and seated decline cable presses for optimal results. Avoid this exercise if you’re injured or experiencing pain, and always consult your doctor before beginning a new workout regimen.

Article resources

• Escamilla RF, et al. (2009). Shoulder muscle activity and function in common shoulder rehabilitation exercises. https://link.springer.com/article/10.2165/00007256-200939080-00004
• Lying chest fly. (n.d.). https://www.acefitness.org/education-and-resources/lifestyle/exercise-library/21/lying-chest-fly
• Reiser FC, et al. (2018). Manual resistance as a tool to increase muscle activity and time under tension in a strength exercise. https://www.asep.org/asep/asep/JEPonlineAPRIL2018_Reiser.pdf
• Rohmann R. (2014). Beginner strength training workout. https://www.acefitness.org/education-and-resources/lifestyle/blog/3714/beginner-strength-training-workout