Train.exerciseLibrary.primaryMuscles

• Pectoralis major

Secondary muscles

• Anterior deltoid
• Serratus anterior
• Biceps brachii (stabilization)

Technique

• Lie on a flat bench holding dumbbells above the chest.
• Keep a slight bend in the elbows throughout the movement.
• Lower the dumbbells in a wide arc until a comfortable stretch is felt in the chest.
• Bring the dumbbells back together by contracting the chest muscles.
• Maintain control throughout the entire range of motion.

Common mistakes

• Excessive elbow extension.
• Lowering the dumbbells too deeply.
• Using excessive weight.
• Losing shoulder stability.
• Turning the movement into a press.

Special recommendations

• Focus on stretching and contracting the chest muscles.
• Use moderate weights.
• Avoid excessive depth if shoulder discomfort is present.
• Control both the lowering and lifting phases.

When to use

• Chest hypertrophy training.
• Accessory work after pressing exercises.
• Improving chest muscle awareness and control.

Consider modifications if

• Moderate shoulder pain occurs during chest stretching or fly movements.
• Shoulder instability affects comfortable range of motion.
• Moderate chest or shoulder discomfort increases with loading.
• Proper technique cannot be maintained throughout the exercise.

In these situations, consider reducing load, adjusting technique, choosing an alternative exercise, or consulting a qualified professional.

Experience level

• Beginner
• Intermediate
• Advanced

Exercise variations

• Incline Dumbbell Fly

  Places greater emphasis on the upper chest.

• Decline Dumbbell Fly

  Places greater emphasis on the lower chest.

• Cable Fly

  Provides constant tension throughout the movement.

• Pec Deck Fly

  Machine-based variation with increased stability and easier execution.