How to Do a Dumbbell Chest Fly Exercise

This dumbbell chest exercise requires balance and control since the arms are working separately. Dumbbell exercises are safe when you use the proper technique. Following these instructions will ensure that you get the maximum benefit from your workout.

Difficulty: Moderately Easy

Instructions

1. Grab your dumbbells or use a spotter after you're in position. Choose your weights based on your fitness level and strength. The amount of weight will increase with your strength level.

2. Lie back on the bench, planting your feet firmly on the floor or on the edge of the bench, whichever is more comfortable for you.

3. Bring your arms over your head. With your palms together, keep your wrists in a straight line with your arm. Don't arch your back.

4. Bend your elbows slightly and inhale as you open your arms from your shoulder joints. Your arms should be parallel to the floor, but don't lower them past shoulder level.

5. Exhale as you close your arms, touching the dumbbells together. As you bring them together, contract your chest muscles.

6. Do several sets, depending your fitness level. Take a break between each set and increase the number of sets with your fitness level.

Tips & Warnings

• For the proper technique when bringing your arms together, imagine you're giving someone a big hug.
• When lowering the weights, use a slow and controlled motion.
• Don't take your arms past your shoulders or you may hyperextend.

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