FitCi
Dumbbell Fly is an isolation exercise for the chest: one joint works, so it comes after the compound lifts to finish the target muscle. Secondary muscles: shoulders. Equipment: dumbbell. Difficulty: intermediate, add it once the basics are solid. It takes 5 steps; the most common mistake is covered in the tip below.
Step-by-step
- Lie back on a flat bench and hold the dumbbells over your chest with your palms facing each other
- Bend your elbows slightly and keep this angle fixed throughout the movement
- Open your arms out to the sides under control, tracing a wide arc
- Stop at the point where you feel a strong stretch in your chest (elbows slightly below shoulder level)
- Squeeze your chest to bring the dumbbells back up along the same arc
Coaching tip
Keep your elbows fixed at a slight bend and open and close in an arc.
Caution
Skip this move or ask a professional first if you have pain or an injury in: shoulder. FitCi filters it out of your program automatically based on the injuries in your profile.
How to program it
Sets × reps and rest by goal; tempo and controlled reps matter most on isolation work. Start at the bottom of the range in week one; add 2.5–5% when you hit the top with clean form.
| Goal | Sets × Reps | Rest |
|---|---|---|
| Strength | 3 × 6-8 | 120 s |
| Muscle gain | 3 × 10-15 | 75 s |
| Fat loss / conditioning | 3 × 12-15 | 60 s |
FitCi applies this table to your age and goal automatically and writes weekly progression.
Alternatives
- At home, no equipment: Push-Up, Incline Push-Up
- Same muscle, different equipment: Barbell Bench Press, Incline Barbell Bench Press, Decline Barbell Bench Press
More chest exercises
Add this exercise to your program
Build your own program in FitCi, pick an expert template, or photograph the plan your coach gave you; the app tracks sets, reps and weight.