Dumbbell Fly
Hover a highlighted muscle
PrimarySecondaryTertiary
Muscles worked
ChestPrimary · 100%
ShouldersTertiary · 30%
Equipment
DumbbellsFlat Bench
How to log the weight
Per dumbbell
Log the weight of ONE dumbbell, even when using a pair — 12.5 kg dumbbells in each hand is 12.5, not 25.
Recovery window
~72h for the primary movers
Chest~72h
Shoulders~54h
Programming notes
Dumbbell Fly is driven by the chest, with shoulders assisting. Give the primary movers roughly 72 hours before loading them hard again. In the same session it pairs cleanly with Pull-up, whose primary movers don't overlap with anything this exercise works.