Eagle
Fitness
Chest Fly (Dumbbell)
The dumbbell chest fly is a classic exercise that targets the chest muscles. By lying on a bench and lifting dumbbells in a wide arc, it stretches and contracts the pectoral muscles effectively. This exercise helps build chest strength and improve muscle definition.
Primary Muscle Group
Type of Weight
Chest
Dumbbell
1. Setup: Lie flat on a bench with a dumbbell in each hand, arms extended above your chest.
2. Grip: Hold the dumbbells with a neutral grip (palms facing each other).
3. Starting Position: Engage your core and keep your feet flat on the floor.
4. Execution: Lower the dumbbells out to your sides in a wide arc, keeping a slight bend in your elbows. Bring the dumbbells to chest level.
5. Return: Raise the dumbbells back to the starting position by reversing the motion. Repeat for the desired number of reps.
Diagram of the muscles activated:
