October 24, 2024, 1:01 pm | Read time: 6 minutes

Flyes with dumbbells, also known as “flyes,” are exercises for the chest that you can do in the gym or, with the right equipment, at home. FITBOOK author Nina Ponath reveals how to perform the exercise correctly, what you should train with it, and what you should pay attention to.

What are dumbbell flyes?

Dumbbell flyes are an isolation exercise that specifically targets the pectoral muscles. In contrast to other chest exercises, such as the bench press, which involve several muscle groups, flyes focus on the targeted stretching and contraction of the chest muscles. This results in intense muscle engagement and can lead to improved muscle growth and definition of the chest muscles.¹

What do you need for dumbbell flyes?

To perform flyes with dumbbells, all you need is a pair of dumbbells and a training bench or other stable, elevated surface such as a box or flat table.

Dumbbells

Choose a weight that you can handle safely and with control. It should be heavy enough to be a challenge but not so heavy that your execution suffers and you buckle at the elbows or adopt some other protective posture.

Exercise bench

A flat or adjustable training bench is ideal. It allows you to perform the exercise at different angles to train different areas of the chest muscles. If you don’t have a bench, you can also do the exercise on a box or on the floor.

Performing flyes with dumbbells

Correct execution is crucial to achieve the desired training effects and avoid injuries. The execution of dumbbell flyes should look like this:

Step 1: Preparation

Positioning on the bench: Lie flat on the training bench. Your feet should be firmly on the floor, and your back should be fully touching the bench.

Grab dumbbells: Hold a dumbbell in each hand. Your palms should be facing each other, and the dumbbells should be over your chest with your elbow slightly bent.

Step 2: Starting position

Assume the starting position: Slowly raise the dumbbells until your arms are fully extended and the dumbbells are directly over your chest. Your elbows should remain slightly bent to protect your joints.

Build up tension: Tighten your chest muscles and prepare to start the movement in a controlled manner.

Step 3: Lowering the dumbbells

Controlled movement: Lower the dumbbells slowly and in a controlled manner by opening your arms to the side. Make sure that your elbows remain slightly bent to keep the tension on your chest muscles.

Deep stretch: You should then lower the dumbbells until your arms are parallel to the floor or you feel a comfortable stretch in your chest muscles. Avoid lowering the dumbbells too low so as not to overload your shoulders.

Step 4: Return to the starting position

Contraction of the chest muscles: Press the dumbbells slowly and in a controlled manner back to the starting position by tensing your chest muscles. Make sure that your elbows remain slightly bent during the movement.

Reach the end position: Then bring the dumbbells back together over your chest without hitting the dumbbells directly on top of each other. Maintain the tension in your chest muscles.

Step 5: Repetitions and sets

Depending on your training plan, you should perform eight to twelve repetitions. Make sure you perform the movement slowly and in a controlled manner. At the end of the last set, no further repetitions should be necessary.

Depending on your level of training and your goal, it would be advisable to complete three to four sets. It is also important to take a short break of 60 to 90 seconds between sets.

How often should you do the exercises?

You can do dumbbell flyes on an upper body day or a push day if you are following a split training plan.

Tips for correct execution

• Breathing: Make sure you breathe regularly. Breathe in when you lower the dumbbells and out when you raise them again.
• Control: Perform the exercise slowly and in a controlled manner in order to optimize the use of your chest muscles and avoid injury.
• Weight: Choose a weight that you can handle safely and with control. It is better to start with a lighter weight and then gradually increase.
• Body tension: Keep your core tensed throughout the exercise to ensure a stable base and protect your lower back.
• Range of motion: Be careful not to lower the dumbbells too low so as not to overload your shoulders. A deep stretch should be noticeable but not painful.

More on the topic

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Flyes with dumbbells have these effects on the body

Flyes with dumbbells have several training effects. They offer numerous benefits for your chest muscles and your general fitness, as well as the following other positive effects:

Targeted muscle building

Dumbbell flyes isolate the pectoral muscles, promoting muscle growth and leading to a stronger, more defined chest.

Increased muscle stretching

The stretching movement during the exercise intensively stretches the chest muscles, which improves flexibility and blood circulation.

Strengthening shoulder stability

Since the shoulders must be continuously stabilized during the exercise, dumbbell flyes also contribute to strengthening the shoulder musculature.

Improved posture

Strong chest muscles support an upright posture and can prevent back problems. However, it is also important to train the opposing muscles, such as the back, regularly.

Increasing strength endurance

Consistent training with dumbbell flyes can enhance muscular endurance, positively impacting your performance in various exercises and physical activities.