Pectoralis Major

Flat Dumbbell Fly

Flat Dumbbell Fly


The dumbbell chest fly can help open up your chest muscles. Chest openers may help reduce upper back pain, increase range of motion, and reduce tightness in the upper body. If you’re doing dumbbell chest flies as a way to open up your chest muscles, consider using lighter weights, or even no weights.


Start position

Grasp two dumbbells using a closed, neutral grip
Lie in a supine position on a bench in the fivepoint body contact position
Press the dumbbells in unison to an extended-elbow position above the chest
Slightly flex the elbows and point them out to the sides
All repetitions begin from this position

Movement Phases

Lower the dumbbells in a wide arc until they are level with the shoulders or chest
Keep the dumbbell handles parallel to each other as the elbows move downward
Raise the dumbbells up toward each other in a wide arc back to the starting position


Keep the wrists stiff and the elbows held in a slightly flexed position
Maintain the five-point body contact position
The lower the dumbbells descend, the greater the pectoral stretch, but also the greater the chance of injury
It’s safer to terminate the descent when the dumbbells reach chest level

Primary muscles: Pectoralis Major

Secondary muscles: Anterior Deltoid

Related Posts

Leave a Reply

Your email address will not be published. Required fields are marked *