dumbell flys

Muscle Groups

chest pectorals
Dumbbell flys are a popular isolation exercise for the pecs that are typically performed lying on a flat bench with a dumbbell in each hand. The exercise involves moving the arms from an extended position to hugging the body while keeping the elbows slightly bent, creating a fly-like motion. Dumbbell flys primarily target the sternal head of the pectoralis major, which contributes to the width and thickness of the chest. They also involve the anterior deltoids and triceps to a lesser extent. Dumbbell flys can be performed with a variety of equipment, including a flat or incline bench, cables, or machines, depending on the individual's preferences and goals. They are often incorporated into chest-focused workouts alongside other compound exercises, such as the bench press and push-ups, to maximize muscle activation and overall chest development. Proper form, including a controlled motion and moderate weight, is essential to prevent injury and ensure optimal engagement of the target muscles.