Pec Fly

The pec fly exercise is performed with dumbbells and works the chest muscles. There is a pec fly machine in most gyms too, sometimes referred to as a pec deck.

Teaching points

  • Lay on your back on a bench with your feet on the floor.
  • Hold a dumbbell in each hand, with the palms facing together, above your chest.
  • Maintain a small bend in the elbows throughout the exercise.
  • Take your arms apart, leading with the elbows, until they are just below the level of your shoulders.
  • Maintain control throughout the lowering phase especially.
  • Return to the starting position. 

Variations & progressions

  • Perform on an incline bench to place more emphasis on the upper chest.

Muscles worked

Alternative exercises