Dumbbell Fly's: What They Are; What They Build, and How To Do Them

Written by Jeff Behar, MS, MBA

Dumbbell Fly's is an weight lifting exercise that primarily develops the chest (Pectoralis Major).
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work your chest without the assistance of the triceps.

Muscles Worked When Performing Dumbbell Flys

Target Muscles

Pectoralis Major, Sternal

Synergists

Pectoralis Major, Clavicular

Deltoid, Anterior

Biceps Brachii, Short Head

Stabilizers

Biceps Brachii

Brachialis

Triceps Brachii

Wrist Flexors

Dumbbell Fly Form

There is a specific form to the dumbbell fly which reduces the chance of injury and maximally
challenges the muscles of the chest.

Grasp two dumbbells.

Lie supine on bench.

Feet are kept flat on the floor, weight on the heels, lower leg perpendicular to the floor,
with the buttocks always in contact with the bench. This prevents extreme arching of your
lower back. Feet are kept flat on the ground or end of the bench a wide foot stance to

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increase stability on the bench.

Pinch the shoulder blades together to avoid recruiting the anterior deltoid during the lift.

Keep your chest up at all time. Dont allow your chest to go flat or shoulders to roll
forward. Youll lose upper-back tightness, losing power & increasing risk of shoulder
injury.

Support dumbbells above the chest with the arms fixed in a slightly bent position.

Internally rotate shoulders so elbows to the sides.

Lower dumbbells to sides until chest muscles are stretched with elbows fixed (locked in
position, slightly bent). The important thing to remember is to have a slight bend in the
elbows, have the palms facing up during the movement, and pull your shoulder blades
back together when you lower the weight so it takes strain off the rotator cuff.

Bring dumbbells together in a hugging motion (like you are hugging a tree) until
dumbbells are nearly together. Squeeze the pecs so that the shoulder blades should start
moving away from each other because that is what the pecs do.

Repeat.

Common Errors When Performing Dumbbell Flys

The following errors are potentially dangerous and can result in injury. Avoid them at all costs.

Not locking the elbows. You can pull ligaments and hurt your rotator cuff.

Possible Injuries When Performing Dumbbell Flys

Incorrect form may lead to multiple types of injuries including:

torn ligaments/tendons in shoulders.

back injuries due to bridging, which is the arching of the lower back turning the bench
press into the decline press. To prevent bridging, compress the stomach muscles to force
the lower back down, or bring legs up and flat onto the bench.

Dumbbell Flys Variations

Variations are intended to work different subgroups of muscles, or work the same muscles in
slightly different ways:

Angle - a dumbbell fly can be performed on an incline, on a decline, or on a stabilizer

ball. The incline-version shifts some of the stress from the pectorals to the anterior
deltoids and gives a greater stimulus to the upper pectorals, whereas the decline allows
more weight to be lifted while using nearly the same musculature as the traditional bench
press.

Angle variations include:

Incline Dumbbell Fly. From an incline bench. Emphasis shoulders and upper chest.

Decline Dumbbell Fly. From a decline bench. Allows more weight. Emphasizes more of
the lower chest.