If you want to build a stronger, more defined chest, learning how to do flys with dumbbells is a fundamental move to master. This exercise isolates your pectoral muscles in a way presses can’t, helping you develop width and shape.
The dumbbell fly, often called a chest fly, is a staple in upper body routines. It’s effective but requires good form to be safe and work properly. This guide will walk you through everything you need to know, from setup to common mistakes.
How to Do Flys with Dumbbells
Performing the dumbbell fly correctly is key to feeling it in your chest and avoiding shoulder strain. Follow these step-by-step instructions to get it right from the start.
Step-by-Step Instructions
- Set up a flat bench and grab two dumbbells of a manageable weight. Start light to learn the movement.
- Sit on the bench with the dumbbells resting on your thighs. Lie back and press the weights up above your chest, arms straight. This is your starting position.
- With a slight bend in your elbows (like you’re hugging a barrel), slowly lower the dumbbells out to your sides. Keep your wrists stable.
- Lower until you feel a deep stretch in your chest, but don’t go so low that you feel pain in your shoulders.
- Focus on using your chest muscles to “bring your arms together.” Squeeze the dumbbells back up along the same wide arc to the starting position.
- Avoid letting the dumbbells touch at the top to maintain constant tension on your pecs.
Muscles Worked
The primary muscle targeted is the pectoralis major (your main chest muscle). It also engages your anterior deltoids (front shoulders) and, to a lesser extent, your biceps and serratus anterior as stabilizers.
Equipment Needed
- A set of dumbbells
- A flat weight bench (an incline bench can be used for variation)
- Enough space to move your arms freely
Common Form Mistakes to Avoid
Even experienced lifters can slip up on form. Watch out for these errors:
- Bending the elbows too much: This turns the move into more of a press. Keep that fixed, soft elbow angle.
- Dropping the weights too fast: Momentum is your enemy here. Control the descent to protect your shoulders and maximize the stretch.
- Arching your back excessively: Keep a natural arch, but don’t push your ribs up forcefully. Keep your core engaged.
- Using to much weight: This is a finesse exercise. Heavy weight often leads to poor form and injury.
Benefits of Dumbbell Flys
Including this exercise in your routine offers several advantages. It provides a unique stretch under load that can improve muscle growth and flexibility in the chest. Since you use dumbbells seperately, it helps adress muscle imbalances. It’s also a great way to finish your chest workout after compound lifts like the bench press.
Variations to Try
Once you’ve mastered the basic flat bench fly, you can adjust the angle to emphasize different parts of your chest.
Incline Dumbbell Fly
Set the bench to a 30-45 degree incline. This variation shifts more emphasis to the upper portion of your pectoral muscles (the clavicular head). The movement pattern is identical to the flat bench version.
Decline Dumbbell Fly
Set the bench to a decline. This puts more focus on the lower chest fibers. Ensure the bench is secure and you feel stable before starting.
Cable Fly or Machine Fly
While not a dumbbell exercise, cable flys offer constant tension throughout the entire range of motion. They are a excellent alternative or addition to dumbbell flys in your training plan.
Programming Tips
To get the most out of this exercise, you need to program it correctly into your workout.
- Reps and Sets: Aim for 3-4 sets of 10-15 reps. Focus on the mind-muscle connection and a slow, controlled tempo.
- When to Do Them: Perform flys after your main pressing movements (like bench press or push-ups). This pre-fatigues your chest for deeper isolation work.
- Weight Selection: Choose a weight that allows you to complete all reps with perfect form. The last few reps should feel challenging, but not impossible.
Safety Considerations
Your shoulder joints are vulnerable during this movement. Always warm up your shoulders and chest with dynamic stretches or light sets before going heavy. If you have a history of shoulder impingement or pain, proceed with caution and consult a professional. Never bounce the weights at the bottom of the movement.
Frequently Asked Questions (FAQ)
Are dumbbell flys better than cable flys?
They’re different. Dumbbell flys allow for a greater stretch at the bottom, while cable flys provide more constant tension. Including both can be beneficial for overall development.
How low should I go when lowering the dumbbells?
Lower until you feel a deep stretch in your chest, but stop if your shoulders begin to roll forward or you feel a pinch. This range of motion varies from person to person based on flexibility.
Can I do flys with dumbbells at home?
Absolutely. If you have dumbbells and a stable bench (or even a firm surface like a step bench), you can perform this exercise safely at home. Just make sure you have enough space.
Should my arms be straight or bent?
They should have a slight, fixed bend throughout the entire movement. Locking out your elbows puts to much stress on the joint, and bending to much turns it into a press.
Why don’t I feel it in my chest?
This usually means your shoulders are taking over. Reduce the weight, focus on that wide arc, and consciously think about squeezing your pecs to move the weights. The mind-muscle connection is crucial here.
Is it normal to feel it in my shoulders?
You will feel some engagement in your front delts, but they shouldn’t be the primary muscle working. If your shoulders are burning, check your form—you’re likely lowering the weights to far back or using to much weight.