How To Do The Chest Fly Dumbbell Exercise

Benefits Of The Chest Fly

This dumbbell exercise improves your ability to lift objects. It also improves your physical appearance, and is an excellent addition to any fitness program.


  • You will probably need to use a lighter weight dumbbell for this exercise
  • For maximum intensity, try to extend your arms as far as possible without losing control of the dumbbells
  • I find that it also helps to protect your lower back by bending your knees as shown below
  • First read the "How Much Weight Should We Lift In Our Strength Exercise Programs?" section before starting this workout

How To Workout Procedure

  1. Lie on an exercise bench with knees bent and abs engaged

  2. Hold the dumbbells over your upper body with your palms facing each other
  3. While keeping your elbows slightly bent, lower your arms out to your sides and down until they are level with your upper body
  4. Raise your arms back to the starting position
  5. Do 8 to 12 repetitions
  6. Do this exercise 3 times a week, every other day

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