Chest Fly (Dumbbell)
Lying on a bench with the arms slightly bent, open two dumbbells out wide, then bring them back together over the chest. Also called Dumbbell Fly, Chest Fly and Flat Dumbbell Fly.
- Pattern
- Chest
- Equipment
- Dumbbells
- Works
- Chest, front delt
- Loads
- Shoulders
If something hurts
Not medical advice. Sharp pain, numbness or swelling needs someone qualified to look at it.
Each swap below spares one joint.
Shoulder Chest Press (Machine)Try it if it feels okay
A fixed path with no deep stretch at the shoulder.
How Swolver coaches it
This lift is read from your own sessions. When it goes flat for four weeks, Swolver names the likely cause in plain words, such as weekly sets that dropped, and the one change to make. The rules are all on the method page.