Chest · Beginner

Dumbbell Fly

An isolation movement that stretches and loads the chest through a wide arc.

How to perform it

1. 1Lie flat with the dumbbells pressed above the chest and a soft bend in the elbows.
2. 2Open the arms out sideways, keeping that elbow angle fixed.
3. 3Stop when you feel a strong stretch across the chest.
4. 4Bring the weights back together by squeezing the chest, not bending the arms.

Coaching notes

• Use lighter loads than you would for pressing.
• Never let the elbows drop far below the shoulders.