Dumbbell Fly - Outstanding Exercise to Build a Wide Chest

Dumbbell Fly – Outstanding Exercise to Build a Wide Chest

The Dumbbell Fly is a superior chest building exercise to improve your strength and physic. Are you hoping for outstanding form to get stronger pecks quickly? You’ll want to try this guide to help you start out today.

Dumbbell Fly Exercise Summary

  • Primary Muscles Worked: Pectoralis Major – Sternal
  • Other Muscles (Secondary) Worked: Latissimus Dorsi, Levator Scapulae, Pectoralis Major – Clavicular, Pectoralis Minor, and Rhomboids
  • Equipment: Dumbbells and Bench
  • Mechanics Type: Isolation
  • Force: Push
  • Utility: Auxiliary

Dumbbell Fly Procedure

  • Get started by taking up the dumbbells and lying down on a flat bench.
  • Begin with the dumbbells up over your chest with arms extended and palms facing together.
  • Next spread your arms and chest apart, keeping your elbows locked. Your elbows can be slightly bent.
  • After you have reached your maximum range of motion, pull your arms back together with your chest.
  • Repeat to completed your desired repetitions.

Muscles Used

Target (Agonist)

  • Pectoralis Major, Sternal


  • Latissimus Dorsi
  • Levator Scapulae
  • Pectoralis Major – Clavicular
  • Pectoralis Minor
  • Rhomboids

Dynamic Stabilizers

  • None


  • Biceps Brachii
  • Brachialis
  • Obliques
  • Rectus Abdominis
  • Triceps Brachii
  • Wrist Flexors

Antagonist Stabilizers

  • Erector Spinae


In order for you to develop the optimal improvement, you must adhere to these simple tips. Most Importantly, whenever you wish to minimize your likelihood of injuries, you need to stick to these tips.

  • Have A Plan At The Gym. Make sure you plan your exercise session beforehand when you have a end goal. When your objective is just simply to maintain, you should continue to have a plan when you get to the gym.
  • To Focus On Power And Speed, Increase The Acceleration Of Your Exercise. Keep nice technique or you will be more suboptimal to personal injury. You will need to drop the weight to 50-60% of your single rep max weight when training for speed and power. Also, you will need to now pause between each rep.
  • Work out In A Place Where You Are Able To Check Out Your Technique In A Mirror. You are looking to have the opportunity to keep effective technique on every single repetition, so that you can achieve that you have got to have a way to look at and corect yourself.
  • Build Your Form In Advance Of Increasing The Load. Developing ideal form will definitely assist preventing injury and faltering quickly. Good Technique can assist you to develop muscle more quickly.

Get More Bodybuilding Tips Here.

Mistakes to Avoid

You will need to keep from making these common issues to manage solid technique and continue to develop gains. Additionally, when you stop these mistakes you will lower the possibility of having an injury.

  • You’ll Do Better To Not implement improper form. Poor form might be the fast path to have a physical injury.
  • Stop Trying To Skip Out On A Warm-Up. Properly prepaing your Muslces is the Best way to prevent injuries.
  • Avoid The Urge To Skip Rest Days. Over-training can in fact help make you weakened instead of stronger.

To Avoid More Bodybuilding Mistakes Look Here.

Dumbbell Fly Recap

You can at this instant have the capability to implement dumbbell fly optimally. Right now your following phase is to carry out dumbbell fly as a component of a recurring resistance training system to train your Pectoralis.

Share This Dumbbell Fly Tutorial By Pinning This Image

Join Us On Social Media

Copyright © 2008 - | Privacy | MuscleMagFitness Powered By | MAcademyORON.org