Dumbbell Pectoral Fly

In this video Head Coach, Adrian Ball, covers the dumbbell pectoral fly. The dumbbell pectoral fly is a great exercise to work the pectoral muscles and shoulders. It is also rumoured to be one of Arnold Schwarzenegger’s favourite movements.


  1. Lie flat on your back on a flat bench. Place your feet firmly on the floor on either side of the bench. Your head and back should remain firmly pressed into the bench throughout the exercise.
  2. Sit upright and gently pick the Dumbbells up from the floor and hold one in each hand.
  3. Lie back down and lift both arms up above the head so they’re extended but not locked out. There should be a slight bend at your elbow, and your palms and dumbbells should be facing each other.
  4. Slowly lower dumbbells in an arc motion until they’re in line with the chest. Your arms can have a little more bend at the elbow at the bottom for the movement to allow an extra stretch.
  5. Slowly press the dumbbells up in the same arc motion.
  6. Repeat for Repetitions.


Check out the other chest movements we have available on the site by simply selecting “Chest” in the categories.


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