Dumbbell Fly
The stretch is the point — chest isolation that pressing can't replace.
ChestDumbbells + BenchIntermediate
Setup
- Lie back, bells over chest, slight elbow bend locked in.
How To Do It
- Open the arms wide in a big arc until you feel a deep chest stretch.
- Hug a barrel back to the top — same arc, same bend.
Breathing
Deep inhale on the stretch, exhale on the hug.
Common Mistakes
- Turning it into a press at the bottom — keep the arc.
- Going too heavy — this is a stretch exercise, ego elsewhere.
Coach Sam's cue: Hug the biggest tree you can imagine.
Programming It
| Goal | Sets | Reps | Rest |
|---|
| Strength | 3–5 | 4–6 | 2–3+ min |
| Muscle | 3–4 | 8–12 | 60–90 sec |
| Endurance / Conditioning | 2–3 | 15–20 | 30–45 sec |
Form guide for educational purposes — not medical advice. New to training or working around an issue? Apply for coaching and get a plan built for your body.