The dumbbell fly works the stretch and shape of your chest: a light weight moving in an arc, not a press.
1Starting position2End position
Setup
Lie on a flat bench, dumbbells over your chest, palms facing each other. Bend your elbows slightly and lock that angle. Shoulder blades together, feet on the floor.
Execution
Lie on a flat bench, press the dumbbells above your chest, palms facing each other, elbows slightly bent — starting position.
Inhale and lower your arms out to the sides in a wide arc until you feel a stretch in your chest.
Exhale and bring the dumbbells back up the same arc, squeezing your chest.
Common mistakes
Going heavy and turning it into a press — this is isolation, use less than you'd press.
Lowering the dumbbells too deep — stop with your elbows about level with the bench.
Arms nearly straight — keep a soft bend, it's easier on your shoulders.
Clanking the dumbbells together at the top — stop a bit short, where your chest is still working.
Not sure about your form? Send me a video of a set — I'll take a look and tell you what to fix first.
