Dumbbell Fly
Dumbbell flies isolate the chest by removing tricep involvement. Lie on a flat bench, hold dumbbells above your chest with a slight elbow bend, and lower them out to the sides in a wide arc.
How to Perform
Keep a soft bend in your elbows — about 15-20 degrees — throughout the movement.
Lower the dumbbells in a wide arc until you feel a deep stretch across your chest.
Squeeze your chest to bring the weights back up, not your shoulders.
Keep your shoulder blades retracted and pressed into the bench.
Use a weight you can control — flies are about stretch and squeeze, not ego lifting.
Common Mistakes to Avoid
Going too heavy and bending the elbows excessively, turning it into a press.
Lowering too deep and stressing the shoulder joint.
Using momentum to swing the weights up.
Muscle Activation
Variations
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