Train Eat RepeatExercises › Dumbbell chest fly
Dumbbell chest fly
Lie on a bench holding dumbbells above your chest with a slight elbow bend. Open your arms wide in an arc until you feel a chest stretch, then bring them back together over your chest.
StrengthDumbbells + BenchDifficulty 2 of 3
How to do it
Lie on a bench holding dumbbells above your chest with a slight elbow bend. Open your arms wide in an arc until you feel a chest stretch, then bring them back together over your chest.
Muscles worked
- chestprimary
- shoulders
Hover a muscle to find it on the figure. Dark green is the primary mover, lighter green is supporting work.
No dumbbells or bench? Swap it out
Other options in this pattern
How many sets should you do?
That depends on your goal, your ability, and how many days you train. Answer three questions and the builder works out your sets and reps, plus a full week around them.