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chest adduction
Dumbbell Chest Fly
Search GoogleDumbbell Chest Fly is a beginner chest adduction exercise using dumbbells and flat bench. It primarily trains chest. Use a repeatable setup, a pain-free range of motion, and a level of resistance that preserves the intended position.
- Primary
- chest
- Secondary
- shoulders
- Equipment
- dumbbells, flat bench
- Mechanic
- isolation
Setup
- — Prepare the flat bench and clear the movement area.
- — Set your stance, grip, and starting position before beginning dumbbell chest fly.
- — Begin with a light load and increase it only while every repetition stays controlled.
Execution
- — Open the arms in a controlled arc and stop before shoulder position changes.
- — Reverse the movement smoothly and reset your position before the next repetition.
Breathing & coaching
- — Inhale during the easier or lowering phase.
- — Exhale through the working phase of the chest adduction.
- — Open the arms in a controlled arc and stop before shoulder position changes.
- — Keep pressure and tempo even from side to side.
Progressions
- — Loaded or slower-tempo dumbbell chest fly
Regressions
- — Supported or reduced-range dumbbell chest fly