How to Do Dumbbell Flyes

Before you jump right into bench presses, we’ll show you another way to work your chest muscles – dumbbell flyes. Do you know what dumbbell flyes are and how to do them?

The dumbbell flye is an upper body exercise that helps strengthen your chest and shoulders. The traditional way to do a dumbbell flye is to push your back on a flat or incline bench. There is also a standing variation.

If you want to build a bigger, rounder chest and maintain that “split chest” look, the dumbbell flye is an essential addition to your workout routine.

Read on to learn more about this move, including how to do it, variations, benefits, and safety tips.

Exactly How to Do Dumbbell Flyes

It’s important to perform the dumbbell flye with the correct form and technique so that you work the right muscles. Follow our steps and you won’t fail.

6 Points for the Perfect Dumbbell Flye

• Sit on a flat bench and hold a dumbbell in each hand on your thighs (palms should be facing each other). Lower your body until you are level. (Dumbbells should remain close to your chest).
• As you lie flat, push the dumbbells above your chest. (This is your starting position)
• With your arm joints slightly bent, lower your arms laterally until you feel a stretch in your chest. (Dumbbells should be level with your chest on both sides).
• Return your arms to the starting position and press your pectoral muscles together. (Remember to keep your arms stable throughout the movement)
• Do not let the dumbbells touch when they meet at the top, hold in a standing position for one second. Repeat until you have the number of reps you need

If needed, hire a spotter for extra help. Remember, you don’t need to lift heavy weights for this exercise.

If you’re lifting with your arms instead of your chest, you’ll need to use less weight; it’s all about strategy and proper form.

Dumbbell fly variants and options

When it comes to working out, it’s vital to challenge your body to make it stronger. Instead of just adding weight to your regular chest workout, check out some of our variations. They’ll help keep your workout interesting and help you see the development you want.

Here are some chest press variations, each targeting slightly different muscles. Try a few to see which you prefer, or mix a few variations into your workout.

Incline dumbbell fly

Incline dumbbell flyes shift the emphasis to the upper chest, helping to target the often under-represented upper chest area. Don’t make the mistake of tilting the bench too high, though. 15-30 degrees is the best angle for maximum upper chest development. Once you start moving higher, your anterior deltoids will take on more of the load.

You perform this variation on an incline bench. This targets the upper pectoral muscles and shoulders while putting less stress on the rotator cuff. Since your shoulders tend not to be as strong as your pectorals, you may want to use a lower weight load for this variation. One downside to this variation is that you are not working your entire pectoral muscles. Additionally, you need to rest your shoulders the next day to avoid overuse and potential injury.

Decline Dumbbell Fly

Cable chest press

This variation allows you to move slowly and in control. Cable chest presses strengthen your core muscles, which improves balance and stability.

You can do one arm at a time and adjust the height of each press to target different areas of your chest. If you don’t have a cable chest press, use a resistance band.

Low To High Cable Fly

Middle Cable Fly

Single Arm Flyes (Flat)

Flat Bench Flyes

Seated chest presses work your biceps and lats. The machine allows you to lift heavier loads with better control. Use proper form and adjust the seat and handles to the correct position.

Use smooth, controlled movements and avoid pulling your elbows too far back, which can cause your shoulders to hyperextend. You can do this one arm at a time.

Standing

The standing chest press improves balance and works your stabilizing muscles. These muscles include the rotator cuff, erector spinae, and transverse abdominis.

This variation is ideal if you already have a solid foundation and excellent form. The only downside is that it works fewer chest muscles.

Plate Loaded

You can do this variation standing or lying on a bench. It isolates your inner pectoral muscles and minimizes the potential for injury. Squeezing the weight forces you to keep the muscles engaged throughout the exercise.