Dumbbell flys are a great accessory movement for your chest day split. As opposed to exercise machines, dumbbells can help improve several other components of your performance, such as balance, posture, and core stability. Although not a typical exercise movement, that is associated with performance, the dumbbell chest fly can help you build more muscle mass and increase strength.

What Are Dumbbell Flys

Typically used in traditional bodybuilding, the dumbbell chest fly is an isolation movement, used to build a well-rounded aesthetic and physique. The dumbbell fly is also a great accessory movement, to build more muscle and strength assisting in bigger lifts such as the barbell bench press, while also activating secondary muscles such as your shoulders and triceps.

Like most other exercises the dumbbell chest fly has several variations which isolate and emphasize different segments of the chest for specific training purpose and intent

Some dumbbell fly variations include 

• Cable Chest Fly
• Incline Dumbbell Chest Fly
• Decline Dumbbell Chest Fly
• Pec Fly Machine

Dumbbell Fly Benefits

The dumbbell fly is a classic isolation exercise targeting the chest muscles, specifically the pectoralis major. Unlike presses that involve the shoulders and triceps as secondary movers, the dumbbell fly isolates the chest for improved muscle activation and growth. Below are some of the key benefits of incorporating this exercise into your workout:

1. Chest Development and Muscle Isolation

Dumbbell flies focus primarily on the chest muscles, offering a deeper stretch and contraction compared to pressing movements. By isolating the pecs, this exercise helps build a broader and fuller chest, especially in the inner and upper portions.

2. Improved Flexibility and Range of Motion

The wide range of motion in a dumbbell fly helps increase shoulder and chest flexibility. Stretching the muscles at the bottom of the movement enhances mobility and reduces the risk of injury in pressing exercises.

3. Enhanced Mind-Muscle Connection

The slow, controlled movement of a dumbbell fly encourages better muscle engagement and improved control. Building a strong mind-muscle connection ensures more effective muscle growth and better activation of the pec fibers.

4. Shoulder Stability and Joint Health

Dumbbell flies strengthen the muscles that support shoulder stability. The controlled movement pattern promotes joint health by improving stabilization and balance across the shoulder girdle.

5. Aesthetic Benefits

Dumbbell flies help develop the cleavage line and the upper chest, giving your chest a more defined and sculpted look. Combining dumbbell flies with pressing exercises can create a well-rounded chest shape.

6. Reduced Triceps Involvement

Since this movement doesn't rely heavily on the triceps, it allows you to focus on building your chest without fatiguing other muscle groups. This makes it a great accessory exercise for chest hypertrophy.

7. Muscle Balance and Symmetry

Using dumbbells forces both sides of the body to work independently, reducing strength imbalances. This improves overall muscular symmetry and reduces the risk of developing compensatory patterns.

How To Dumbbell Fly

1. Grab your dumbbells with a neutral grip, palms facing in. Position the dumbbells in the crest of your hips and lay back.
2. Lie down flat on a bench, keeping the weights close to your chest, with your feet firmly placed into the ground.
3. Press the dumbbells directly out toward the ceiling.
4. Slightly retract your shoulder blades by pinching them together, unlocking your elbows and slowly lowering the dumbbells laterally while maintaining the angel at your elbow.
5. Once the dumbbells are in line with your chest on each side, reverse the movement, squeezing your pecs together, until you reach the top with the dumbbells back at the starting position.

Dumbbell Fly Tips And Tricks

1. Always focus on executing proper form. Your body works in a specific plane of motion. Focus on your breathing and taking your time, executing a full range of motion.
2. Chest fly requires more mind/muscle activation. Consciously think about activating your pecs and contracting them at the top of the movement.
3. Make sure you are descending the dumbbells down directly level on each side of your body.
4. Maintain control, with a 4 second descent, slight pause and contract with a reverse motion, hold and repeat.
5. Don’t pay attention to the weight. Everyone is different and we all have our own journey to follow. Ramp up your load and volume slowly overtime.
6. Dumbbell chest fly should be used in your training program, but not used on every chest day training split. Exercise variability is important to increase muscle mass, strength, and core strength. Utilize different chest fly variations within your training program.
7. When you plan to max out, make sure you have a spotter, so you can obtain one rep, with full range of motion.
8. Maintain tension in your abs and don’t allow your lower back to excessively arch.
9. Avoid banging the dumbbells together at the top of your lift.
10. Always ensure a slight bend in your elbow and never lower the weight to the point where you feel joint pain, or that its further than your normal range of motion.

Dumbbell Chest Fly: Takeaway

Dumbbell chest fly can provide you with a host of benefits, for increased muscle growth, size, and improved athletic performance. This strength movement is a must have chest day variation for your training program.

Need Help With Optimizing Your Nutrition And Training Plan To Finally Get The Results You've Been Waiting For?

The Swole Kitchen is an exclusive membership opportunity for those who are looking to pursue a performance-driven lifestyle. By combining wellness consulting, nutritional lifestyle improvement, and 1:1 customized nutrition plans to our members, our programs aim to optimize human potential. In each of our programs, you’ll receive guidance to reclaim your health, fuel your lifestyle, and pursue performance ambitions, all while learning how to make nutritional decisions from a place of self-trust and intuition. All of our coaches are committed to providing the highest level of results-driven wellness to our members.

SWOLVERINE IS AN ENDURANCE ATHLETE AND ACTIVE LIFESTYLE BRAND. MADE FOR THE ELITE ATHLETE, AND THE STRONG-WILLED OUR PRODUCTS WERE DESIGNED TO FUEL YOUR ATHLETIC PERFORMANCE. WE PERFORM WHEN YOU PERFORM. 

We believe that everyone can optimize not only their athletic performance but their human potential. The way we believe we can optimize performance is through transparency, clinically effective doses, and clinically proven ingredients with evidence-based outcomes. We provide the nutrients you need to power your active lifestyle.