Dumbbell Flys
How to do it
- Lie back on a flat bench with a dumbbell in each hand, arms straight over your chest, palms facing each other.
- Put a slight bend in your elbows and keep that angle fixed.
- Lower both arms out to the sides in a wide arc until you feel a stretch across your chest.
- Bring them back together over your chest along the same arc.
- Go lighter than you would for a press. Depth past a comfortable stretch buys nothing and risks the shoulder.
Muscles it trains
Percent of one session's target for that muscle. Anything at 100% finishes that muscle on its own.
- Chest 90%
- Front delts 15%
Other ways to train this
Photos and form cues from free-exercise-db, released into the public domain.
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