Move of the Month: Chest Flye

Benefits of a Chest Fly 

The dumbbell chest fly is an upper body exercise that can help to strengthen the chest and shoulders. The traditional way to perform a dumbbell chest fly is to do the move while lying on the back on a flat or incline bench.  


The dumbbell chest fly can help open up the chest muscles. Chest openers may help reduce upper back pain, increase range of motion, and reduce tightness in the upper body. 

If performing dumbbell chest flies as a way to open up the chest muscles, consider using lighter weights, or even no weights.  

The dumbbell chest fly works the following muscles: 

  • chest 
  • shoulders 
  • triceps 


  • Lie flat on the back on a flat, or incline bench 
  • Place the feet firmly on the floor on either side of the bench. Head and back should remain firmly pressed into the bench throughout the exercise 
  • Gently pick up the weights from the floor and hold 1 in each hand, sure to do this first before lying down 
  • Lift arms up above the head so they’re extended but not locked out. There should be a slight bend at the elbow, and the palms and dumbbells should be facing each other 
  • Inhale and slowly lower dumbbells in an arc motion until they’re in line with the chest 
  • Arms will be extended to the sides but not locked out 
  • Don’t drop the arms lower than the shoulders 
  • Exhale and slowly press the dumbbells up in the same arc motion 



  • Flat bench 
  • Incline 
  • Standing 
  • Increase weight 
  • Ball