3 Ways Of Dumbbell Chest Fly With Simplified Pro Tips

Chest Fly

The dumbbell chest fly is majorly a chest building exercise. With that, it also helps to build the shoulder muscles and the triceps. When someone talks about chest muscles, the first thing that comes to your mind is a bench press and a barbell. The bench press is surely not a bad idea for getting a heavy chest in no time. But dumbbell fly has its advantages. It focuses more on your inner chest and significantly on the sternal fibres – those that are attached directly to your sternum. Focusing on these muscles brings a defined look to the chest. 

The traditional way of performing dumbbell chest fly is by lying down on your back over a flat bench. It seems simple right? But you should know this exercise is effective only when you perform it in the right way. There are a few points that need to be considered while performing the moves more effectively.

This is a complete guide on how to do dumbbell fly effectively with no mistake, Tip for effective dumbbells flys, and variations of dumbbells flyes.

How To Do Dumbbell Chest Fly Perfectly?

What do you need?

A set of dumbbells and a flat bench.

  • As a beginner, you are advised to take lightweight dumbbells. Then, increase the weight after constant practice.
  • Grab the dumbbells in your hands.
  • Lie with your back on the flat bench.
  • Place your feet wider than shoulder length.
  • Place your arms straight in the air while holding weights in both hands. Your palms should face each other.
  • Inhale and slowly lower dumbbells outwards until they reach the shoulder line. Do not forget to bend the elbows while coming down.
  • Exhale and pull the dumbbells up again.

Reps:12-15

Sets:3

Pro Tips & Precautions

Keep the back straight and avoid arching the back while moving the weight up and down. Adherence will avoid injuries in the back.

It will avoid injuries and help you improve the effectiveness of the exercise as it increases the focus on the chest by avoiding the diversion of force to the back.

Keep the elbows slightly bent throughout the exercise to avoid arm injuries and keep the core tight. 

Variations Of Dumbbells Chest Fly

Incline Dumbbell Chest Fly

  • Incline the bench to 30 degrees 
  • Grab the dumbbells in your hands.
  • Lie with your back on the flat bench.
  • Place your feet wider than shoulder length.
  • Place your arms straight in the air while holding weights in both hands. Your palms should face each other.
  • Inhale and slowly lower dumbbells outwards until they reach the shoulder line. Do not forget to bend the elbows while coming down.
  • Exhale and pull the dumbbells up again in the same way.

Reps:12-15

Sets:3

Standing Dumbbells Chest Fly

  • Grab the dumbbells in your hands hanging down.
  • Stand with legs shoulder-width apart
  • Your palms should face each other.
  • Inhale and slowly extend the arms outside until they reach up to the shoulder length. Keep the elbows a little bent.
  • Exhale and bring the weights down in the same way.

Reps:12-15

Sets:3

CHALLENGING THE FLYS

Increase the weight of the dumbbells to move into the advanced level. But mind not stressing the muscle with over weights. 

Related ArticleDumbbell Shoulder Workouts

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