SHIFT Fit
Dumbbell bench fly
Dumbbell bench fly: written movement steps, equipment and example doses. General information to help you choose an appropriate starting point.
How to do it
- Lie with weights above chest and soft elbows.
- Open arms sideways within controlled range. Maintain elbow bend and avoid deep shoulder stretch. Bring the weights back above your chest along the same arc.
- 2 sets × 5 reps; 75s rest between sets. Use light resistance or an easy supported setup. Practise the same controlled path on every repetition. Finish with at least 2 comfortable repetitions in reserve. Maintain elbow bend and avoid deep shoulder stretch. Count one complete outward-and-return movement as one repetition; for alternating limbs, each individual limb action counts once.
Equipment
- dumbbells
- full gym
Example variations
The written steps above use one library example. These other doses are separate options, not instructions to complete every variation or progress automatically.
| Level | Example dose | Equipment |
|---|---|---|
| intermediate | 2 sets × 5 reps; 75s rest between sets. | dumbbells, full gym |
| intermediate | 2 sets × 8 reps; 75s rest between sets. | dumbbells, full gym |
| intermediate | 3 sets × 8 reps; 90s rest between sets. | dumbbells, full gym |
| intermediate | 2 sets × 12 reps; 90s rest between sets. | dumbbells, full gym |
| intermediate | 2 sets × 6 reps; 90s rest between sets. | dumbbells, full gym |
| intermediate | 1 set × 8 reps. | dumbbells, full gym |
Safety and comfort
- Stop for pain, dizziness or unusual breathlessness; do not force range or train to failure. Use the listed support and comfortable range; seek individual advice for a current injury or an uncertain restriction.
- Lowering the arms too far behind the body; locking the elbows; rushing the return. Exercise check: Maintain elbow bend and avoid deep shoulder stretch.
General movement information, not an individual exercise prescription. Independent trainer or clinical review is not claimed. Use appropriate support and seek individual advice for an injury or restriction.