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Dumbbell fly
ChestIntermediate
3D anatomy atlas — activated muscles
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Mid pec (sternocostal head)· HighUpper pec (clavicular head)· HighLower pec (abdominal part)· MediumAnterior deltoid· Light
Stretch and squeeze the chest.
Target muscle
Mid pec (sternocostal head)Upper pec (clavicular head)Lower pec (abdominal part)Anterior deltoid
Equipment needed
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Step-by-step guide
- 1Lie on a flat bench, press the dumbbells up over the chest, palms facing, elbows softly bent and fixed.
- 2Open the arms out to the sides in an arc, lowering until you feel a chest stretch.
- 3Keep the elbows in their fixed soft bend throughout (don't bend further).
- 4Squeeze the chest to bring the dumbbells back over the chest along the same arc.
Safety notes
Giữ khuỷu cong cố định — duỗi thẳng khuỷu biến thành đòn bẩy nguy hiểm cho dây chằng vai.
Không dùng tạ quá nặng — đây là bài cô lập, ưu tiên cảm nhận.
Không hạ tay quá sâu gây quá tải khớp vai.
Correct form tips
- Keep elbows in a fixed soft bend — this is a fly, not a press.
- Lower only to a moderate stretch, not too deep.
- Use lighter weights than for pressing.
Mistakes to avoid (injury risk)
- Continuously bending/extending the elbows → turns into a press.
- Lowering too deep → shoulder-joint strain.
- Going too heavy → poor form and shoulder risk.