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Dumbbell Flyes

IntermediateStrengthTier T3

You lie on your back on a bench holding a dumbbell in each hand above your chest with a slight bend in your elbows. You lower both arms out to the sides in a wide arc. You may feel a stretch across the chest.

Targets: Shoulder
Muscles: Pectoralis Major

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

bench, dumbbells

Home Options

  • dumbbells + weight bench

Dosage

3

Sets

8

Reps / Time

60 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Lift the dumbbells off the thighs into the starting position, with both dumbbells together above the chest. Then lower to the wide-arc stretch position.
  • Lift and lower the dumbbells entirely under your own control at every point.
  1. A man lying on his back on a bench, holding a dumbbell in each hand together above his chest, elbows slightly bent.

    Step 1 of 3

    Lie on your back on the bench holding a dumbbell in each hand, arms extended above your chest with a slight, fixed bend in both elbows, palms facing each other, the dumbbells held together.

  2. The same man, both arms now swept out to the sides in a wide arc, a dumbbell in each hand, chest stretched open.

    Step 2 of 3

    Keeping the same slight bend in your elbows, lower both arms out to the sides in a wide arc until you feel a stretch across your chest.

  3. A man lying on his back on a bench, holding a dumbbell in each hand together above his chest, elbows slightly bent.

    Step 3 of 3

    Lie on your back on the bench holding a dumbbell in each hand, arms extended above your chest with a slight, fixed bend in both elbows, palms facing each other, the dumbbells held together.

What you should feel

A stretch felt across the chest as the arms open into the wide arc: "lower your arms out at both sides in a wide arc until you feel a stretch on your chest."

Breathing

  • Breathe in as you lower the dumbbells out into the wide arc, and breathe out as you squeeze the chest muscles and return the dumbbells back together above the chest.

Safety Information

Warning: keep a slight, fixed bend in both elbows throughout the entire movement -- never let the elbows straighten fully or bend further -- because locking the elbows straight risks stress at the biceps tendon. If you have a shoulder impingement, rotator-cuff injury, recent shoulder or chest surgery, or an unstable shoulder, ask a physical therapist or physician before attempting this exercise, because it loads the shoulder through a wide horizontal range while holding an external weight in each hand. Stop and lower the dumbbells back to the starting position with control immediately if you feel a pinch, sharp pain, or numbness in the shoulder, chest, arm, or hand at any point in the arc. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.