Chest Fly (Dumbbell)
Trains the chest. You need a dumbbell. 6 of our free programs use it, across 9 sessions.
Free to use. The app works out every weight and times your rest.
In the programs
How our programs run the Chest Fly (Dumbbell)
These numbers are counted from the programs themselves, not averaged off the internet.
6of our 50 programs use it
3×10–12the shape they run most (4 sessions)
1:15typical rest between sets
| Program | Session | Sets × Reps | Progression |
|---|---|---|---|
| Bro Split | Chest | 3×12–15 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| Dumbbell + Bench Full Body | Full Body B | 3×12–15 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| PHUL | Upper Hypertrophy | 3×8–12 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| Push Pull Legs · Upper Lower | Push | 3×12–15 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| Twice-A-Day | PM — Chest & Triceps Pump | 3×12–15 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| Wolverine | Day 4 — Shoulders/Chest (Volume), Day 4 — Shoulders/Chest (Build) +2 | 3×10–12 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
Where a program carries a progression rule, Durata moves the weight for you.
See it in action
Watch the Chest Fly (Dumbbell) progress week by week
Full runs of 3 programs that use it, session by session, in the real app.
Muscles worked
What Chest Fly (Dumbbell) trains
Technique
How to do the Chest Fly (Dumbbell)
- Lie flat on a bench with your feet on the floor, holding a dumbbell in each hand above your chest with your palms facing each other and a slight bend in your elbows.
- Slowly lower the dumbbells out to your sides in a wide arc, maintaining the slight bend in your elbows, until you feel a stretch across your chest.
- Bring the dumbbells back together above your chest in the same arc, squeezing your chest muscles.
- Repeat for the desired number of repetitions.
Form cues
Getting it right
- Keep the slight bend in your elbows constant; the movement should come from your shoulders, not your elbows.
- Do not lower the dumbbells too far below chest level to avoid straining your shoulders.
- Exhale as you bring the dumbbells together and inhale as you lower them.
- Use a lighter weight than you would for a press; flys place more stress on the shoulder joint.
Substitutes
Swap Chest Fly (Dumbbell) for
The app's swap picker ranks these the same way: same muscles, similar movement, similar equipment.
Let the app run the Chest Fly (Dumbbell) for you
Durata picks the weight, times your rest and adds load when you earn it. That works on any of our 50 free programs, or on a session you put together yourself.