The dumbbell chest fly is a classic bodybuilding exercise that strengthens the chest and shoulder muscles. If performed properly, it works both the pectoralis major and pectoralis minor muscles. This move can be performed either by lying flat on your back, on an incline bench, or while standing. This move is also referred to as a chest opener due to its dynamic movement. Doing dumbbell chest fly regularly improves range of motion, lowers back pain, and promotes agility in your upper body.
While performing this exercise, use lighter weights to eliminate overextending your arms. Overextending is moving your arms further than your range of motion which can cause injuries. You can combine this exercise with other chest exercises like traditional pushups, incline chest press, chest fly, and decline bench press.
The dumbbell chest fly is a very effective and efficient exercise. It improves your strength, endurance, balance, muscle coordination, and flexibility. This exercise is also ideal for building up your tricep muscles.
Adding the dumbbell fly exercise to your workout routine helps in developing good shoulder posture and form. This helps you in just about any general or sports activity that requires good shoulder movement. Doing this exercise helps strengthen your core muscles. Building a strong core supports your spine and backbone. It also provides stability for other compound exercises such as squats and deadlifts.
Benefits Of Dumbbell Fly
Here are some of the major benefits of doing the dumbbell fly exercise with the correct form. These benefits are genuine and backed by scientific research and facts.
1. Targets Multiple Muscle Groups
The main reason for adding this exercise to your workout plan is to strengthen your upper body muscles. The dumbbell fly primarily targets your pectoralis major and minor muscles. It also strengthens your shoulders, triceps, and core muscles. These secondary muscles are activated to stabilize the movement and reduce stress on your chest muscles. The main quality of this exercise is to train several muscle groups together.
2. Strengthens Your Chest Muscles
Doing the dumbbell fly regularly will work both your pectoralis major and pectoralis minor muscles. Fully developing these muscles can give a defined chest separation look. Building strong chest muscles will not only enhance your physique but also help in doing daily activities more efficiently. Strengthening your chest muscles also improves your performance in sports activities that involve dynamic movement of your upper body.
3. Versatile And Convenient
The standard dumbbell fly exercise is performed while lying on a flat bench. Changing the angles of the bench targets different parts of your chest muscles. For example, using an incline bench for training your upper chest muscles. The targeted muscle is the same when performed on a decline bench. Doing this exercise on a decline bench adds variety and challenges your pectoral muscles.
The traditional dumbbell fly exercise requires minimum equipment. This includes a pair of dumbbells and a flat bench. The requirement of simple and affordable equipment makes this move convenient for your home workout.
4. Improves Overall Health
Performing the dumbbell fly not only helps in building muscle mass but also improves your health. Doing this move with the correct form can make your bones, joints, and ligaments stronger. It also helps in weight loss by increasing your metabolic rate. The dumbbell chest fly is a type of scapular retraction exercise that targets your shoulder muscles and promotes better posture and stability. Building strength in your chest muscles helps in doing daily activities and boosting your confidence by giving you an aesthetic physique.
Step By Step Instructions
1. Start by sitting on a flat bench and holding a pair of dumbbells on your thighs. Lie down on a flat bench with a dumbbell in each hand. Hold the dumbbells with a neutral grip (palms facing in). You can also ask a supporter to hand you the dumbbells while lying on the bench.
2. Keep the dumbbells close to your chest and place your feet flat on the ground. Extend your arms to raise the dumbbells toward the ceiling. Keep a slight bend in your elbows. Retract your shoulder blades and focus on your chest muscles.
3. Activate your core and slowly lower the dumbbells in a lateral motion while keeping your body stable. Hold the movement when the weights are in line with your chest muscles on each side. Breathe in while lowering the dumbbells.
4. Return the weights in a controlled motion back to the starting position. Breathe out while raising the dumbbells to the start. This is one repetition of the dumbbell fly exercise. Do 3 to 4 sets of 10 to 15 repetitions. Choose the weights according to your fitness level.