Dumbbell Chest Fly
Learn how to do Dumbbell Chest Fly with proper form. Watch the 4K video, see which muscles are worked, and follow step-by-step instructions.
Dumbbell Chest Fly is a Dumbbells exercise that primarily targets the Chest, with secondary activation of the Shoulders, Biceps. It has a MET value of 3.5, meaning a 70kg person burns approximately 123 calories in a 30-minute session..
How to Do Dumbbell Chest Fly
1 - Grab the dumbbells at the right weight for your reps.
2 - Lie on your back on a bench and bring the dumbbells right above you with arms straight, at shoulder width.
Nice, you're in the starting position 👌
3 - Now, slowly lower the dumbbells by bending your elbows in an arc motion until your pecs are fully stretched.
Throughout the movement, your arms don't move.
4 - After a very short pause, return to the starting position while squeezing your pecs using the same arc motion.
5 - Once all reps are done, slowly drop the dumbbells to the sides of the bench.
Feel free to rewatch the video to fully understand the movement.
#Executionisking👑
You're a coach? Dumbbell Chest Fly is already in Gymkee's library of 550+ 4K exercises. Add it to your programs in seconds.
Start Free TrialMuscles Worked by Dumbbell Chest Fly
Equipment
- Dumbbells
Calories Burned Doing Dumbbell Chest Fly
Calorie Calculator
MET 3.5Calories = MET × weight (kg) × time (hours)
Quick Facts: Dumbbell Chest Fly
- Type
- Dumbbells exercise
- Primary muscle
- Chest
- Secondary muscles
- Shoulders, Biceps
- MET value
- 3.5
- Calories (30 min, 70kg)
- ≈ 123 cal
- Video quality
- 4K with male and female demonstrations
FAQ: Dumbbell Chest Fly
What muscles does Dumbbell Chest Fly work?
Dumbbell Chest Fly primarily targets the Chest, with secondary engagement of the Shoulders, Biceps.
How do you do Dumbbell Chest Fly correctly?
How to perform this exercise correctly 😎 1 - Grab the dumbbells at the right weight for your reps. 2 - Lie on your back on a bench and bring the dumbbe
Is Dumbbell Chest Fly good for beginners?
Dumbbell Chest Fly has a MET value of 3.5, indicating a moderate intensity exercise appropriate for most fitness levels.
What equipment do you need for Dumbbell Chest Fly?
Dumbbell Chest Fly requires: Dumbbells.
What are the benefits of Dumbbell Chest Fly?
Dumbbell Chest Fly strengthens the Chest, engages the Shoulders and Biceps.
What exercises are similar to Dumbbell Chest Fly?
Similar exercises to Dumbbell Chest Fly include Barbell Bench Press, Bench Press Machine, Close Grip Barbell Bench Press, Close Grip Push-Ups.
Is Dumbbell Chest Fly better than Barbell Bench Press?
Both Dumbbell Chest Fly and Barbell Bench Press target the Chest. Choose based on your available equipment and training goals.
Alternative Exercises
Add Dumbbell Chest Fly to your coaching programs
Create personalized training programs with Gymkee. Access 550+ exercises in 4K with male and female videos, multiple angles, and step-by-step instructions. Build custom workouts and deliver a professional experience to your clients.
© 2019–2026 KEEZOKU SAS. All exercise content (videos, descriptions, data) is protected intellectual property. Unauthorized reproduction, distribution, or modification is prohibited.
