Exercise · horizontal push
Dumbbell fly
Dumbbell fly is an intermediate horizontal push movement that trains chest, done with dumbbells or a bench. It's an isolation-style movement — useful for targeted work once the bigger compound lifts are done. Typical rep range is 10–15 reps, tempo 3-0-1.
The most common mistake is going too heavy and turning it into a press. If dumbbells or a bench or the movement itself doesn't suit you, Pec deck fly or Cable fly (crossover) or Push-up cover the same pattern. It's usually held back for shoulder, pregnancy issues — a coach or the substitution list is the safer route on a flare-up.
Form cues
| # | English | हिंदी |
|---|---|---|
| 1 | Slight elbow bend that stays fixed | कोहनी थोड़ी मुड़ी, वही रखो |
| 2 | Lower in a wide arc until a chest stretch, not beyond shoulder level | चौड़े आर्क में नीचे, छाती में खिंचाव तक |
| 3 | Hug a tree back up | पेड़ को गले लगाने जैसे ऊपर |
Equipment & who it fits
Needs dumbbells or a bench, rated intermediate, held back for shoulder, pregnancy issues. Search "dumbbell fly form" for a form video.
Substitutes
Programs that use this pattern
Questions people ask
- What muscles does Dumbbell fly work?
- Dumbbell fly primarily trains chest, using a horizontal push pattern with dumbbells or a bench.
- What's the most common mistake with Dumbbell fly?
- Going too heavy and turning it into a press
- What can I do instead of Dumbbell fly?
- The closest substitutes in this database are pec deck fly, cable fly, pushup, which train the same pattern with different equipment.