Dumbbell Fly
10 reps
Open the dumbbells wide in an arc to chest level, then hug them back together.
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CHEST
Dumbbell Fly
A classic chest isolation move where you lower two dumbbells out to the sides in a wide arc and bring them back together. Working each arm on its own irons out side-to-side imbalances, and the stretched-out position is excellent for fatiguing the chest and building both size and strength.
How to do it
- 1
Lie back on a bench with your shoulder blades together and feet planted under your knees.
- 2
Keep your head, shoulders, and glutes on the bench throughout.
- 3
Hold the dumbbells over your shoulders with palms facing each other and a slight bend in your elbows.
- 4
Brace your core and lower the dumbbells out to the sides in a wide arc, keeping that soft elbow bend.
- 5
Once they reach chest level, exhale and reverse the arc to bring them back together.
- 6
Keep the weight light and moving slowly, and don't pause and rest at the top.