Chest day is a favorite for a huge percentage of people who work out. Gyms are full of machines that target this muscle group. But free-weight exercises will always be in style. One of the favorite movements of this kind is the dumbbell fly. It can be performed every week and guarantees progress.
Dumbbell flyes – what they are and how to do them
Dumbbell flyes can be performed on a bench at three different angles: flat bench, an incline of up to 45 degrees, and a decline of up to 30 degrees. The angle determines which part of the chest gets more work. When the backrest is raised, the upper chest is emphasized; when it is parallel to the floor, the pectoral muscles are worked evenly; and when it is declined, the lower chest and its definition are targeted more. If you’re a beginner, it’s best to start with lighter weights. You can increase the load over time.
Perform the movement in these steps:
- Lie on your back and place your feet on either side of the bench. Keep your head and back supported. Don’t lift your hips, and keep your feet on the floor.
- You can pick up the dumbbells before lying down, or ask someone to hand them to you.
- Extend both arms over your chest, but don’t lock your elbows. Keep them slightly bent, with your wrists facing each other.
- Lower the dumbbells in an arc until they reach chest level. Then raise them back to the starting position. Repeat for the desired number of reps—usually 12–15 per set.
Cable flyes
You can vary your workout by doing cable flyes. This variation keeps constant tension on the muscles, with the peak contraction occurring as your hands come together, unlike with dumbbells. Place the bench in the middle of the cable crossover machine, adjust the backrest, and begin.
We can also mention the similar movement known as the cable crossover. It’s essentially like a fly, but doesn’t require a bench. To target the upper chest, set the pulleys at the bottom of the machine. For an even workout, set them at shoulder height and bring your hands together in front of you. To emphasize the lower chest, raise the pulleys to the top position and bring your hands together down and forward.
Common Flye Mistakes
- Locking your arms – locking your arms shifts the load from your chest to your elbows and shoulders. If this happens consistently, you’re at high risk of injury.
- Arching your back – your back should stay in constant contact with the bench. Don’t lift your hips.
- Lowering the dumbbells below chest level – excessive stretching can lead to serious injuries, including a pectoral strain or tear. Choose a weight that suits your ability so you can maintain control throughout the movement.
Free-weight exercises can never be fully replaced by machine exercises. Flyes isolate the chest, require balance, and prevent the stronger side from compensating for the weaker one. It’s no coincidence they’re among the favorite chest exercises of Arnold Schwarzenegger and millions of other active gym-goers.