Dumbbell chest fly

An arm arc above the chest while lying on a bench, with controlled opening.

Level

Basic

Equipment

Bench and weights

Measure

reps

Tempo

2-1-1-0 (down, pause, up, pause)

Technique

1. Support your back and feet, with the dumbbells above the chest.
2. Keep a soft elbow bend while opening the arms.
3. Return along the arc; do not lower beyond a controlled shoulder range.

Common mistakes

• Forcing the elbows straight.
• Lowering the dumbbells too far.