Dumbbell Flyes

Introduction to Dumbbell Flyes

Dumbbell Flyes are an excellent chest exercise, which target more of the inner chest. The arms should be kept straight throughout the range of movement to lessen the involvement of the Triceps.

Dumbbell Flyes are also a great way of working through a plateau on the Bench Press.

Dumbbell Flyes Instructions

  • Take hold of the dumbbells you will be using for this exercise. Choose a weight that you will allow you to perform the exercise with good form, as bad form will cause the triceps to do more of the work.
  • Raise the dumbbells straight up in front of you, directly above the chest. Your palms should be facing each other. This is the start position.
  • Under control, lower the dumbbells until your arms are parallel with the floor, or until your chest feels tight.
  • Keeping your arms straight, raise the dumbells back up to the start position. You should feel a contraction in the pectorals.

Dumbbell Flyes Muscles Worked

Dumbell Flys - Muscles Worked


Pectoralis Major, Pectoralis Minor, Anterior Deltoids.


Biceps Brachii, Triceps Brachii.










  • Squeeze the dumbbells together at the top of this exercise to fully contract the pectorals.
  • Concentrate on breathing correctly throughout this exercise. Exhale on the contraction, and inhale on the downward motion.
  • Good form with a lighter weight will be much more beneficial than bad form with heavier weight.

Photo Credit: Everkinetic

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