**Primary muscle:** Pectoralis major (chest) **Secondary muscles:** Anterior deltoids (front shoulders), biceps (as stabilizers) **Equipment:** Flat, incline, or decline bench + pair of dumbbells
#### Correct Technique (Flat Bench Version – Most Common)
1. **Setup** - Lie flat on a bench, feet planted firmly on the floor. - Hold a dumbbell in each hand, palms facing each other (neutral grip). - Press the dumbbells straight up above your chest, arms nearly straight with a slight bend in the elbows (think “hugging a giant tree”). Keep this same slight elbow bend throughout the entire movement.
2. **Lowering phase (eccentric)** - Inhale and slowly lower the dumbbells out to your sides in a wide arc. - Keep the elbows fixed at that slight bend — do NOT straighten your arms. - Lower until you feel a deep stretch across your chest (dumbbells roughly in line with or slightly below bench level). Most people go too deep and risk shoulder injury — stop when you feel the stretch, not when your arms are shaking.
3. **Lifting phase (concentric)** - Exhale and squeeze your chest to bring the dumbbells back up following the same wide arc, like you’re hugging someone. - Meet the dumbbells above your chest again, but don’t clang the dumbbells together — keep tension on the pecs.
4. **Key form tips** - Slight bend in elbows the entire time (10–20°). Straight arms = shoulder injury risk. - Shoulders stay retracted and depressed (pulled back and down) — don’t let them shrug up. - Torso stays planted on the bench — no excessive arching. - Use lighter weight than bench press. This is a stretching/isolation move, not a heavy compound lift.
#### Common Variations - **Incline Dumbbell Fly** → Targets upper chest more (set bench 30–45°) - **Decline Dumbbell Fly** → Targets lower chest (less common) - **Cable Fly** → Constant tension throughout the range - **Pec Deck Machine** → Safer for beginners
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