Platesmith
Log it in Platesmith. The app shows last time's numbers on every set of Dumbbell Fly, times your rest and tells you when to add weight. Free, with no ads.
Coming soon toiPhone
Coming soon toAndroid
Muscles worked
| Main | Pectoralis major |
| Also | Anterior deltoid |
Setup
Think of the movement as a wide hug rather than a press.
How to do it well
- Keep a soft, fixed bend in the elbows
- Open the arms until you feel a chest stretch
- Hug the weights back together
Common mistakes
- Bending the elbows into a press
- Going too heavy and stressing the shoulder
Free programs with Dumbbell Fly
- Dumbbells Only: Upper / Lower (4 day)
- Dumbbells Only: Push / Pull / Legs (6 day)
- Power and Size: Upper / Lower (4 day)
- Chest-Back / Shoulders-Arms / Legs (6 day)
Similar exercises
General guidance, not medical advice. Start lighter than you think, and check with a doctor first if you have a health condition or injury.