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Dumbbell Flys Overview The dumbbell fly utilizes a chest fly movement pattern to isolate the muscles fo the chest to better help the muscles grow and become stronger. The dumbbell fly is often thought of as a classic bodybuilding movement as the goal of the exercise is to isolate the chest for aesthetic purposes. The movement itself can be used to help build a stronger bench press but isn’t typically thought of from an increased performance stand-point. Thus, this movement is best reserved for traditional chest workouts in bodybuilding style splits. Position the ends of the dumbbells in your hip crease, and sit down on the bench. To get into position, lay back and keep the weights close to your chest.

Once you are in position, take a deep breath, then press the dumbbells to lockout at the top. Slightly retract your shoulder blades, unlock your elbows, and slowly lower the dumbbells laterally while maintaining the angle at your elbow. Once the dumbbells reach chest level, reverse the movement by squeezing your pecs together and bringing the dumbbells back to their starting position. Without allowing the dumbbells to touch, start the next repetition, and continue until the set is completed.