Dumbbell Fly: The Best Exercise To Pack On Muscle Size & Definition

Dumbbell fly is one of the best exercises to build muscle size and definition. The dumbbell fly targets not only your pectoral muscles, but also your deltoids, triceps, and even some of your core muscles.

It is an isolation exercise that focuses on each side individually to help you build up muscle mass faster than with other compound exercises like bench presses or chest presses.

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What Is Dumbbell Flye?

A flye is an exercise that targets the pectoral muscles. It's also known as a dumbbell fly because you use dumbbells to do it.

Targets your pectoral muscles. (Image via Unsplash /Diyar Shahbaz)

The main difference between a flye and a chest press is that for chest presses you're lying down with your back flat on an incline bench or other piece of equipment (a bench). On the other hand, you are holding weights in both hands at shoulder level; for dumbbell fly.

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How To Do Dumbbell Chest Fly?

• Lie flat on a bench with your head, back, and feet pressed against it.
• Hold two dumbbells at shoulder level with an overhand grip and arms fully extended to your sides.
• Exhale and bring your arms together until they are about one inch apart.
• Lower the dumbbells back to starting position.

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Benefits

The benefits of dumbbell fly go beyond just building a stronger and more defined chest. In this article, we'll discuss the various benefits of this exercise and why you should incorporate them into your workout routine.

Strengthens your chest muscles. (Image via Unsplash / Alora Griffiths)

1) Strengthen Chest Muscles

One of the primary benefits of this exercise is that it helps to strengthen your chest muscles. This exercise targets the pectoralis major muscles, which are the main muscles responsible for chest movement.

When you perform the flye, your chest muscles are stretched, and then they contract as you bring the dumbbells back together. Over time, this movement helps build a stronger and more defined chest.

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2) Improve Chest Shape

In addition to strengthening your chest muscles, this can also help to improve the shape of your chest. When you perform the exercise, your chest muscles are stretched and then contracted, which can help create a more defined look.

This exercise can also help target the upper portion of your chest, which can help to create a more rounded and full appearance.

Increases your range of motion. (Image via Unsplash / Anastase Maragos)

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3) Increase Range of Motion

Another benefit of this workout is that it can help you increase your range of motion. This exercise requires you to move your arms in a wide arc, which can help improve flexibility in your shoulders and chest.

Over time, this can help improve your overall range of motion, making it easier to perform other exercises and activities.

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4) Reduce Risk of Injury

A Dumbbell fly can also help reduce your risk of injury. When you perform the exercise, your chest muscles are stretched and then contracted, which can help to improve flexibility and strength.

Reduces your risk of injury and it is easy to perform. (Image via Unsplash / Danielle Cerullo)

5) Easy to Perform

Finally, one of the best things about this workout is that they are easy to perform. All you need is a pair of dumbbells and a flat bench. You can perform this exercise in the comfort of your own home or at the gym. This makes it an excellent exercise for beginners or anyone looking to add variety to their workout routine.

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In conclusion, dumbbell fly is an excellent exercise that offers numerous benefits. They can help strengthen your chest muscles, improve the shape of your chest, increase your range of motion, reduce your risk of injury, and are easy to perform.

If you're looking to add variety to your workout routine or want to build a stronger and more defined chest, be sure to give this exercise a try.