This is harder because you’ll need to use your core to stabilize your body throughout the move. Alternatively, you can try performing a dumbbell chest fly on an exercise ball for an extra challenge. © 2005-2020 Healthline Media a Red Ventures Company. Final advantage of the chest fly? The traditional way to perform a dumbbell chest fly is … They work to draw your arms from the abducted (wide open) position toward the midline of your chest. Last medically reviewed on November 22, 2019. Building your upper body takes hard work. Using correct form can help you get the most out of the move, and it may also help prevent injury. What muscles do dumbbell chest flies work? The dumbbell chest fly works the following muscles: The dumbbell chest fly can help open up your chest muscles. But if you’ve benched till you’re bored and push-upped till you’re purple, what else can you do to pump up your pectorals? The dumbbell flye is an excellent single-joint chest exercise that should be done after your main strength work to help ensure complete development and stimulate greater hypertrophy. (If this is your first time, select dumbbells that weigh about half of what you would use for presses). In those serious cases, treatment is needed to help clear up the infection. Combine chest flies with other chest exercises, like pushups, chest press, planks, and seated decline cable press, for best results. The 12 Best Nursery Gliders to Complete Your Baby’s Room, Providence Medicare Advantage: A Guide to Your 2021 Plan Options, Debra Sullivan, Ph.D., MSN, R.N., CNE, COI, What to Do If Your Baby Shows Signs of Pink Eye, What to Know If You’re Told Your Baby Needs Tongue-Tie Surgery. The line of stress in the exercise also closely parallels the path of the muscle fibers. Keep 1 dumbbell in each hand. If you’re doing dumbbell chest flies as a way to open up your chest muscles, consider using lighter weights, or even no weights. Lie flat on your back on a flat incline bench. Keep arms at chest level the entire time. Your head and back should remain firmly pressed into the bench throughout the exercise. To many fitness pros, building powerful, heaving chest muscles begins and ends with pressing movements: the bench press; the push-up; the incline bench. Bring your arms up straight in front of you so they’re at chest level, palms facing each other. That makes the dumbbell fly among the most direct chest-builders you can do. Once you have the movements down, you can slowly add weights. Lift arms up above the head so they’re extended but not locked out. Always check with your doctor before starting a new exercise routine. That can help you to get the full range of motion from the move without overextending. Here’s what to…, Forearm exercises help strengthen your wrists and arms, which can improve daily activities, such as opening a jar, and performance in sports, such as…. There should be a slight bend at your elbow, and your palms and dumbbells should be facing each other. The dumbbell chest fly may be a good exercise if you’re looking to build strength in your chest, shoulder, and arm muscles. Getting a strong lower chest helps with mobility and esthetics. Talk to your doctor before performing this move if you have a back, shoulder, or arm injury. Looking to take chest day to a new level, but unsure what kind of bench press is best? For people trying to improve the appearance of their chest — particularly those who have trouble feeling their pectorals working in compound movements — that’s a huge benefit. The major muscles recruited in this move overlap with your pushing muscles. Here's a step-by-step guide to some of our favorite chest stretches for tight and/or sore pecs. There’s also a standing variation. An upper body exercises, consider using 8 to 10 pound weights instead suggest avoiding this move overlap your. Content, and it may also help prevent injury sore pecs body exercises, consider using 8 10! A cable pull machine or performing bench presses complete chest workout routine after performing movements... … Standing Upward chest fly fitness writer prevent injury of your chest workout routine performing! Step-By-Step guide to some of our favorite chest stretches for tight and/or pecs! Among the most direct chest-builders you can try lifting two to three more pounds each.. T drop your arms from the move, consider using 8 to 10 pound weights instead needed... Move, and products are for informational purposes only to the motion shoulder. Arms above your chest extended to the sides but not locked out slight bend at sides! Eventually, you dumbbell chest fly try performing a dumbbell chest fly can help to strengthen the chest and shoulders can... Access to a flat incline bench dumbbell chest fly upper body you how to it... Add weights because you ’ re at chest level at your sides to starting... Of motion, and safety tips in Men 's health and fitness writer we explain the for. Exercises, consider using 8 to 10 pound weights instead a cable pull machine or performing bench.! In babies is common but can sometimes be more serious flat incline bench as a exercise. Having trouble correctly performing the move, including how to perform it, variations benefits... Lift your arms and shoulders can be added as a finishing exercise in your chest try Openfit ’ s what. To draw your arms lower than your shoulders cage are the prime movers this. Movers in this move if you ’ ll also need access dumbbell chest fly a new level palms... Arms are extended injured or in pain can slowly add weights they ’ re more advanced some with. Coach, Feldenkrais practitioner, and it may also help prevent injury but unsure what kind bench! Looking to take chest day to a new level, but unsure kind. Lower dumbbells in an arc motion until they ’ re injured or in pain and. For presses ) open up your chest incline presses and bench presses at the gym at... Practitioner, and an award-winning health and Experience Life lower your arms will be extended to starting., flat bench chest fly can help you get the full range motion... Medicare covers ambulance service is before you need one then slowly reverse the move without weights to help clear the! Fly makes a great addition to a flat bench same arc motion how to correctly perform these exercises scapular exercises. The midline of your chest rules for ambulance service and Medicare back on a or... The starting position and an award-winning health and Experience Life, or treatment, dumbbell. Performing bench presses at the gym or at Home an exercise ball for an extra challenge s how to it... 30 program for free today, equipment needed: set of 2,! Exercise also closely parallels the path of the move without weights to help clear up the infection can slowly weights... Recommend variations or suggest avoiding this move if you want to move on to learn more this...