Dumbbell Flye

An arc-path chest movement lying on your back — stretches and loads the pecs without pressing.

Setup

Lie on a bench (or the floor) with a dumbbell in each hand pressed above the chest, palms facing each other, slight bend in the elbows.

How to do it

1. Open the arms in a wide arc, keeping the same gentle elbow bend throughout.
2. Lower until you feel a stretch across the chest — elbows about level with the torso.
3. Squeeze the dumbbells back together on the same arc, like hugging a barrel.
4. Keep the shoulder blades pinched and down on the bench.

Common mistakes

• Bending and straightening the elbows — that turns it into a press.
• Dropping too deep and straining the shoulder joint.
• Clanging the weights together and losing chest tension at the top.

Scale it

Easier: Lighter weights, or do them on the floor so range is limited automatically.

Harder: Slow 3-second opening phase, or a 1-second pause in the stretch.

Pairs well with