How to do the dumbbell chest fly

Step by step

1. Grab a pair of light dumbbells and sit on the edge of a flat gym bench.
2. Place the weights on your thighs and lie back, keeping the dumbbells close to your body.
3. Extend your arms and position the dumbbells over your chest with your palms facing one another.
4. Plant your feet on the floor and bring your shoulders back.
5. Take a breath.
6. Lower your arms to your sides until they align with your torso.
7. Bring your arms in, tapping the dumbbells over your chest as you exhale.

Muscles worked

Sets and reps

Pick the row that matches your goal. Add weight or reps once every set feels controlled, and log each set so you can see the trend.

Programs that use the dumbbell chest fly

• Bro Split3 × 12
• 6-Week Mass Builder3 × 12
• 6-Week Chest Focus3 × 12
• PHUL3 × 12
• Arnold Split3 × 12
• Upper / Lower Hypertrophy3 × 12

Track your progress

Repto shows what you lifted on your last session for every set, suggests your next weight, and starts the rest timer when you tick the set. Your estimated 1-rep max and volume for each exercise are charted over time.