Exercise library
Dumbbell Chest Fly
Chest · Horizontal push
Generic horizontal push demo. Follow the steps below for this exact exercise.
Horizontal pushIsolation
A single-joint chest exercise that opens the arms wide to stretch and squeeze the pecs.
- Difficulty
- Easy
- Tracking
- Measured in reps
Muscles worked
ChestShoulders
Equipment
BenchDumbbell
How to do it
- Lie on a flat bench holding a dumbbell in each hand above your chest with your palms facing each other.
- Keep a soft bend in your elbows and hold that angle for the whole set.
- Open your arms out to the sides until you feel a stretch across your chest.
- Squeeze your chest to bring the dumbbells back together over your chest.
Coaching cues
- Use a lighter weight than you press with, this is a stretch and squeeze rather than a heave.
- Stop lowering when your upper arms reach torso level to protect the shoulder joint.