Dumbbell Flyes

Chest

Dumbbell Flyes

LevelBeginner EquipmentDumbbell MechanicIsolation ForcePush

A chest isolation exercise that sweeps the dumbbells in a wide arc to stretch and then squeeze the pecs.

Strength

Primary musclesChest

Energy burned

≈ 19 kcalFor 3 × 8–12, rest 90s · ≈ 3.3 kcal/min

Estimate range 14–24 kcal (±25 %)

Muscle mass worked6 %

Effort during a set5.1 MET

Your lean mass53.5 kgBody fat estimated from BMI and age

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

1Lie on a flat bench holding a dumbbell in each hand above your chest.
2Turn your palms to face each other and soften your elbows slightly.
3Set your shoulder blades back and plant your feet.

How to perform

1Open your arms out to the sides in a wide arc, keeping a slight bend in your elbows.
2Lower until you feel a comfortable stretch across your chest, about level with the bench.
3Squeeze your chest to bring the dumbbells back together above you along the same arc.
4Stop when the weights are over your chest and repeat.