DUMBBELL FLYES

Dumbbell flyes are a classic exercise for the chest muscles. Unlike the bench press, the dumbbells are not primarily moved upwards through a pressing motion. Instead, the arms are lowered out to the sides in a wide arc with the elbows slightly bent, before being brought back together above the chest.

This allows the chest muscles to be trained through a large range of motion. At the same time, the shoulder girdle and arms must control and stabilise the dumbbells throughout the movement.

The key factors are a moderate training weight, a slight and consistent bend in the elbows, and a controlled movement without using momentum.

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VIDEO: DUMBBELL FLYES

The video demonstrates the complete dumbbell flyes movement step by step.

Shown in the video:

- Picking up and positioning the dumbbells
- Establishing a stable starting position on the bench
- Correct arm and elbow positioning
- Lowering the dumbbells in an arc
- Maintaining control at the bottom of the movement
- Bringing the arms together above the chest
- Controlling the return movement
- Finishing the exercise safely

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MUSCLES WORKED

Dumbbell flyes primarily target the chest muscles.

Primary muscles:

- Pectoralis major (main chest muscle)

Supporting muscles:

- Anterior deltoids (front shoulders)
- Shoulder girdle stabilising muscles
- Arm muscles that stabilise the elbow position
- Core muscles that stabilise the body position

The triceps perform considerably less active elbow extension during flyes than during traditional pressing exercises such as the dumbbell bench press.

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STARTING POSITION

Sit on the weight bench and initially rest the dumbbells on your thighs.

Then lean back carefully and bring the dumbbells above your chest.

Place your feet firmly on the floor. Keep your head, upper back and buttocks securely supported by the bench.

Draw your shoulder blades slightly backwards and downwards.

Position your arms above your chest with your palms facing each other.

Bend your elbows slightly. This slight bend should remain largely unchanged throughout the movement.

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HOW TO PERFORM THE EXERCISE

1. Lower the dumbbells out to the sides

Slowly lower both arms out to the sides in a wide, controlled arc.

Imagine opening your arms while maintaining the slight bend in your elbows.

The movement takes place primarily at the shoulder joints.

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2. Bottom position

Lower the dumbbells only as far as you can control the movement and maintain a stable shoulder position.

You should feel a noticeable stretch in your chest muscles towards the bottom of the movement.

Avoid lowering your elbows unnecessarily far below bench level. The aim is not to achieve the greatest possible depth, but to use a controlled range of motion that is comfortable for your individual mobility.

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3. Upward movement

Bring the dumbbells back upwards along the same curved path.

Imagine closing a wide arc with both arms.

Keep your elbows slightly bent and avoid changing the elbow angle significantly during the movement.

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4. Top position

Bring the dumbbells together above your chest in a controlled manner.

The dumbbells do not need to touch and should not be knocked together.

Maintain control and then begin the next repetition.

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BREATHING TECHNIQUE

A simple breathing technique for dumbbell flyes is:

When lowering your arms: inhale.

When bringing your arms together: exhale.

Breathing should remain calm and controlled, coordinated with the movement.

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DUMBBELL FLYES FOR MUSCLE GROWTH

Dumbbell flyes are often included in chest workouts alongside pressing exercises such as the bench press or incline bench press.

A practical training range could be:

- 3–4 working sets
- Approximately 8–15 repetitions
- Moderate training weight
- Slow and controlled lowering phase
- Repetitions performed with proper technique

The repetition range is not a fixed requirement. Training weight, training volume and repetitions should be adjusted according to experience and individual goals.

A manageable weight is particularly important for flyes because the arms form a relatively long lever during the movement.

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DUMBBELL FLYES FOR STRENGTH

Dumbbell flyes are less suitable for maximal strength training than traditional pressing exercises such as the bench press.

Anyone aiming to improve maximal pressing strength should generally prioritise heavy compound exercises in their training programme.

Dumbbell flyes can be used as a supplementary exercise to train the chest muscles through a different movement pattern.

Rather than using extremely heavy weights, the focus during flyes should be on controlled movement.

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DUMBBELL FLYES FOR MUSCULAR ENDURANCE

For muscular endurance training, lighter dumbbells and higher repetition ranges can be used.

For example:

- Approximately 15–20 repetitions
- 2–4 working sets
- Light to moderate training weight
- Controlled movement
- Shorter rest periods between sets

Movement quality should be maintained even when performing higher repetitions.

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IMPORTANT TECHNIQUE TIPS

- Keep your feet firmly planted on the floor.
- Maintain stable contact between your head, upper back, buttocks and the bench.
- Draw your shoulder blades slightly backwards and downwards.
- Keep your elbows slightly bent throughout the movement.
- Avoid constantly changing your elbow angle.
- Move the dumbbells through a wide arc.
- Perform the movement slowly and under control.
- Avoid using momentum.
- Only lower the dumbbells as far as you can maintain a stable shoulder position.
- Do not knock the dumbbells together at the top.
- Use a training weight that you can control safely.

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COMMON MISTAKES

Using excessively heavy weights

When the dumbbells are too heavy, the fly movement often becomes more like a pressing exercise. At the same time, maintaining a stable shoulder position becomes more difficult.

Bending the elbows too much

Increasing the bend in the elbows during the upward movement gradually turns the exercise into a dumbbell bench press.

Fully straightening the elbows

The arms should not be completely straight. A slight bend in the elbows reduces the lever arm and makes it easier to control the dumbbells.

Lowering the dumbbells too far

Achieving maximum depth is not the goal. Lowering the arms excessively can make the shoulder position unstable.

Using momentum

The dumbbells should neither be allowed to drop nor swung back upwards.

Knocking the dumbbells together

The dumbbells do not need to touch at the top. Bringing them together under control is sufficient.

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SAFETY

Dumbbell flyes should be performed using a training weight that can be controlled throughout the entire range of motion.

Because the arms form a long lever, even relatively light dumbbells can create substantial resistance.

Only lower your arms as far as your individual shoulder mobility allows while maintaining a stable, pain-free position.

When using heavy dumbbells, a training partner can help with picking up and putting down the weights.

If pain occurs in the shoulders, elbows or chest, stop the exercise and investigate the cause.

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CONCLUSION

Dumbbell flyes are a classic supplementary exercise for chest training. Their curved movement pattern makes them distinctly different from pressing exercises such as the dumbbell bench press.

The main priorities are controlled arm movement, a slight and consistent bend in the elbows, and a range of motion that allows the shoulders to remain stable.

For correct technique, a moderate weight that can be controlled safely is more important than lifting the heaviest possible dumbbells.