Arms and calves · Regular
Dumbbell Fly
Lying on a flat bench, arms open and close in a wide arc to stretch and squeeze the chest.
Drawings by Everkinetic, CC BY-SA 4.0, shown white on dark.
- Works
- chest; also shoulders
- Kit
- Dumbbell, Bench
- Dose
- 10 to 15 reps
It goes into the workout in progress at the Bench, as a new group in its main set.
Set up
Lie on a flat bench with a light dumbbell in each hand above your chest, palms facing each other and elbows softly bent.
While you move
- Soft elbows, fixed angle
- Open wide to a chest stretch
- Stop at bench height
- Squeeze back to the top
Avoid
- Going too heavy and bending into a press
- Dropping the arms below the bench
- Locking the elbows straight
Take care if you have trouble with your shoulders.