Dumbbell fly
An arc-shaped movement that stretches and squeezes the chest with light dumbbells.
- Muscle group: Chest
- Equipment: Dumbbells
- Difficulty: Intermediate
Also known as: Chest fly, Dumbbell chest fly, Brystflyes, Håndvægtsflyes, Flyes med håndvægte
How to do it
- Lie on a bench with the dumbbells above your chest, palms facing each other and elbows slightly bent.
- Open your arms in a wide arc until you feel a comfortable stretch across the chest.
- Bring the weights back together over your chest along the same arc.
Common mistakes
- Lowering too deep, which strains the shoulders.
- Bending and straightening the elbows so it becomes a press.
Alternatives
Watch a video demonstration on YouTube
“How To: Dumbbell Flys On A Flat Bench” by ScottHermanFitness (opens YouTube)
Used in the programmes
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General technique guidance, not individual advice. Stop if something hurts and talk to a professional about injuries.