How to Master the Dumbbell Chest Fly

The dumbbell chest fly adds chest adduction to your workout. This intense squeeze can help increase muscle in the inside chest, which doesn't focus on pressing.

Benefits of the Bench Dumbbell Chest Fly

Learn the bench dumbbell fly with these form cues. In addition to the step-by-step instructions, Samuel offers higher-level recommendations to deepen the activity.

How to Do the Bench Dumbbell Fly

The dumbbell fly works best when your arms are together. You can squeeze your pectoral fibers and grow your chest here.

Squeeze at the Top

Fly magic happens at the top, not the bottom. Try not to overstretch your pecs by dropping your shoulders too deeply.

Never Lower Too Deep

Push your shoulder blades into the bench and squeeze them as you drop the weights for each set of dumbbell flies.

Never Stop Squeezing Your Shoulder Blades

After your heavy compound pressing workouts, add the dumbbell chest fly once or twice a week.

Dumbbell Chest Fly to Your Workouts

Set your shoulders by driving your shoulder blades into the bench. To produce full-body tension, keep your feet down and clench your glutes and abs.

Dumbbell Chest Fly