Step by step
- Lie on the bench with the dumbbells over your chest, palms facing each other.
- Bend your elbows slightly and keep that angle throughout.
- Open your arms in an arc, lowering the dumbbells out to the sides until you feel your chest stretch.
- Close your arms along the same arc, as if hugging a tree, until the dumbbells meet over your chest.
Tip: Think about moving your arms from the shoulder, not lifting the dumbbells.
Common mistakes
With locked elbows, your elbow and shoulder suffer. Always keep a slight bend.
The dumbbells shouldn't go much past your body line. Stop when you feel the stretch.
If you have to bend your elbows a lot to come up, it's a press. Use less weight.
Sets and reps
Guide ranges. Start with a weight where the last rep is hard but your technique holds.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 3–6 | 2–3 min |
| Build muscle | 3–4 | 6–12 | 1.5–2 min |
| Health and fitness | 2–3 | 10–15 | 1 min |
In GymOrbita you log every set and the app suggests the weight for your next session based on what you did last time.
Alternatives
If the machine is busy or you want a variation:
FAQ
Dumbbell or cable flyes?
Both isolate your chest. Dumbbells give more tension at the bottom; cables keep it throughout.
General technique information, not a substitute for professional advice. If you have an injury or pain, check with a doctor or physiotherapist first.
Add dumbbell flyes to your routine
GymOrbita has this exercise with its animation: log the weight and reps of every set and track your progress. Free.