Dumbbell Flys

Dumbbell Flys trains 2 of the 18 muscle groups Full Coverage tracks: Chest 90%, Front delts 15%.

Accessory Level: Intermediate Dumbbells Bench Push Easy on the lower backEasy on the kneesNo load on the spineEasy on the shoulders

Dumbbell Flys - Start position — Start position

Dumbbell Flys - Finish position — Finish position

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.

Light Main

Chest 90%
Front delts 15%

How it compares

Compared with the Cable Fly, it loads every muscle to the same degree. It needs Dumbbells + Bench where the other uses Cable machine. Compared with the Barbell Bench Press, it loads Triceps 50 points lower, Front delts 25 points lower, Chest 10 points lower. It needs Dumbbells + Bench where the other uses Barbell + Bench.