intermediate · chest
Dumbbell Fly
Free-weight fly for a deep pec stretch—use moderate loads and honest range.
Quick answer
On a flat or slight-incline bench, open the dumbbells in a wide arc with soft elbows, then hug them back together over the chest.
Heavy dumbbell flies are how people irritate shoulders. Think stretch and squeeze, not max load. If you can't control the bottom, the weight is too heavy—period.
Form cues
- Elbows soft and fixed
- Stop when stretch is deep but comfortable
- Hands meet over mid-chest, not over the face
Common mistakes
- Turning the fly into a press with bent elbows that change every rep
- Going excessively deep with unstable shoulders
- Using momentum from the hips
Programming notes
2–3 × 10–15 light-to-moderate. Never as a max-effort lift.
dumbbellsbench