Chest
Dumbbell Fly
Dumbbell Fly is a dumbbell exercise that mainly works the chest, with the shoulders helping. Kynetix starts it at 3 sets of 8 to 12 reps.
At a glance
| Main muscle | Chest |
|---|---|
| Also works | Shoulders |
| Body part | Chest |
| Equipment | Dumbbell |
| Kynetix default | 3 sets of 8 to 12 reps |
The one cue
Soft elbows, hug a big tree. Own the stretch.
The same cue Kynetix shows on this lift during a workout.
How to progress
Use double progression. Pick a weight you can lift for 8 clean reps on every set. Each session, try to add a rep or two. When every set reaches 12 reps with good form, add the next dumbbell, usually 1 to 2.5 kg heavier and start again near 8. Kynetix suggests the next weight from your own last sessions, so you don't have to remember what you lifted.
How Kynetix tracks it
- Log each set in a tap with weight and rep steppers. Your last set sits right there.
- The rest timer starts on its own after every set.
- Personal records are spotted as you lift, using an estimated one-rep max (weight x (1 + reps / 30)).
- Kyno suggests the next weight from your own history.
Questions
What muscles does dumbbell Fly work?
Mainly the chest, with the shoulders helping.
How many sets and reps of dumbbell Fly should I do?
Kynetix starts it at 3 sets of 8 to 12 reps. Stay in that range and add weight once every set reaches 12 reps with good form.
Similar exercises
General training information, not medical advice. Stop if something hurts and get it checked.