How to Do Dumbbell Chest Fly

Form Cues

1. 1

   Maintain a slight elbow bend throughout, lower until you feel a full chest stretch

2. 2

   Squeeze at the top

3. 3

   Imagine hugging a large barrel — the arc should feel wide and controlled, not squeezed together like a press

4. 4

   Keep your feet flat and hips down on the bench for a stable base

Common Mistakes

• ●

  Going too deep at the bottom — excessive range strains the shoulder capsule, stop when upper arms are parallel to floor

• ●

  Bending the elbows more as the set gets hard — this turns the fly into a press and defeats the isolation purpose

• ●

  Using too much weight — flies reward a lighter load with a full, controlled range of motion