How many sets and reps should I do?

A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.

How do I track the chest fly (dumbbell) in SweatByte?

Add it to a routine or a workout. Log the weight and reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

Chest Fly (Dumbbell): how to do it and muscles worked

The chest fly (dumbbell) mainly works your chest. You need dumbbells.

Muscles worked

Main

Chest

How to do the chest fly (dumbbell)

1
Lie on a flat bench holding dumbbells over your chest with palms facing each other. Plant your feet and keep a soft bend in your elbows that stays fixed throughout.
2
Open your arms out to the sides in a wide arc until you feel a stretch across your chest, about level with the bench. Squeeze your chest to bring the weights back together over your chest.
3
Lower slowly for about three seconds, inhaling, and exhale as you hug the weights up.

Form tip: Go lighter than a press and stop at a comfortable chest stretch.

Common questions

Which muscles does the chest fly (dumbbell) work?: The chest fly (dumbbell) mainly works your chest.
What equipment do I need for the chest fly (dumbbell)?: You need dumbbells.
How many sets and reps should I do?: A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.
How do I track the chest fly (dumbbell) in SweatByte?: Add it to a routine or a workout. Log the weight and reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

More chest exercises

General information, not medical advice. Learn the movement with light weight first, and see a doctor or physiotherapist if you have an injury or pain. More guides in Learn.