Chest Fly (Dumbbell)
Also called Dumbbell Fly, DB Chest Fly
How to do it
Lie on a flat bench holding a dumbbell in each hand above your chest with a slight fixed elbow bend. Open both arms in a wide arc until you feel a controlled chest stretch, then squeeze your chest to bring the dumbbells back together over your sternum. Keep your shoulder blades set and avoid lowering beyond a comfortable range.
Setup
Lie on a flat bench with your feet planted and shoulder blades pinned back and down. Hold the dumbbells over your chest with palms facing each other, wrists neutral, and a soft elbow bend that stays fixed through the rep.
Where you should feel it
Across the chest as you bring the bells together and through a broad chest stretch at the bottom. Front-shoulder discomfort usually means the bells are descending too deep or too close to your head.
When to use it
Use for chest hypertrophy when you want a large free-weight range of motion and independent loading for each arm. Keep the load moderate and favor controlled sets of 8-15 reps.