Dumbbell Flyes
Flat dumbbell flyes for a maximal stretch of the pec fibres. It works mainly the chest, with help from the front deltoid.
Flawless ranks it by lifetime volume: Gold, the third of eight ranks, starts at 25,000 kg.
How to do Dumbbell Flyes
- Lie on a flat bench holding the dumbbells over your chest with the palms facing each other and a slight bend in the elbows.
- Lower the dumbbells out to the sides in a wide arc, keeping the same elbow angle, until you feel a stretch across the chest.
- Stop when the upper arms are level with the bench; going lower only strains the shoulders.
- Bring the dumbbells back up along the same arc as if hugging a tree and squeeze the chest at the top.
These are the same steps you see in the exercise guide in the Flawless app.
Muscles worked
| Role | Muscle | Anatomical name |
|---|---|---|
| Primary | Chest | Pectoralis major |
| Secondary | Front deltoid | Deltoideus anterior |
Muscle data from StrengthLog.
Why do it
- Stretch under load across the chest
- Isolation without the triceps taking over
- Inner chest line and separation
How Flawless ranks Dumbbell Flyes
| Rank | Total volume |
|---|---|
| Bronze | start |
| Silver | 5,000 kg |
| Gold | 25,000 kg |
| Platinum | 50,000 kg |
| Diamond | 100,000 kg |
| Obsidian | 150,000 kg |
| Painite | 250,000 kg |
| Antimatter | 1,000,000 kg |
Flawless ranks Dumbbell Flyes by lifetime volume: the weight × reps of every set you have logged, added up. The ladder is the same for everyone, because it measures work done rather than strength relative to bodyweight. The rank updates after every workout.
Similar exercises
Questions
What muscles does Dumbbell Flyes work?
It works mainly the chest, with help from the front deltoid.
How do you do Dumbbell Flyes?
Lie on a flat bench holding the dumbbells over your chest with the palms facing each other and a slight bend in the elbows. Lower the dumbbells out to the sides in a wide arc, keeping the same elbow angle, until you feel a stretch across the chest. Stop when the upper arms are level with the bench; going lower only strains the shoulders. Bring the dumbbells back up along the same arc as if hugging a tree and squeeze the chest at the top.
How does Flawless rank Dumbbell Flyes?
By lifetime volume: the weight × reps of every set you have logged, added up. Gold starts at 25,000 kg and Diamond at 100,000 kg, the same for everyone.
Try it free
Free on Google Play and the App Store. The whole log is free; PRO is optional.