Dumbbell Chest Fly

Learn how to do Dumbbell Chest Fly with proper form. Watch the 4K video demonstration, see which muscles are worked, and follow step-by-step instructions.

4K
MET 3.5 Chest ShouldersBiceps Dumbbells

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 70 kg person burns approximately 120 kcal in a 30-minute session.

How to Do Dumbbell Chest Fly

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 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.

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Muscles & equipment

Primary muscleChestSecondary muscleShouldersSecondary muscleBiceps
EquipmentDumbbells

Calorie Calculator

MET 3.5
Estimated burn
120 kcal

kcal = 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, 70 kg)
≈ 120 cal
Video quality
4K with male and female demonstrations

More Chest Exercises

Alternating Incline Dumbbell Press
MET 4.5

Alternating Incline Dumbbell Press

  • Dumbbells
Barbell Bench Press
MET 5

Barbell Bench Press

  • Olympic Barbell
  • Bench
Bench Press Machine
MET 4.5

Bench Press Machine

  • Machine
Cable Chest Fly
MET 3.5

Cable Chest Fly

  • Cable

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. Always consult a qualified personal trainer before starting a new exercise program.

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, builds functional strength using Dumbbells. Incorporate it into your training program for balanced muscle development and improved performance.

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. These alternatives target the same muscle groups and can be used to add variety to your training program.

Is Dumbbell Chest Fly better than Barbell Bench Press?

Both Dumbbell Chest Fly and Barbell Bench Press target the Chest. Dumbbell Chest Fly uses Dumbbells, while Barbell Bench Press offers a different movement pattern. The best choice depends on your goals, available equipment, and training program. Many coaches include both for well-rounded development.

Alternative Exercises

Barbell Bench Press
MET 5

Barbell Bench Press

  • Olympic Barbell
  • Bench
Bench Press Machine
MET 4.5

Bench Press Machine

  • Machine
Close Grip Barbell Bench Press
MET 4.5

Close Grip Barbell Bench Press

  • Olympic Barbell
  • Bench
Close Grip Push-Ups
MET 5

Close Grip Push-Ups

  • No equipment
Decline Bench Press
MET 5

Decline Bench Press

  • Olympic Barbell

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