How to Do Wings With Dumbbells

How to Do Wings With Dumbbells

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If you don't have a bench, perform flyes on a stability ball.

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If you're looking for a versatile exercise that can target different areas of your chest, consider a wing exercise, better known as the fly. Flyes are isolation exercises, but you can shift the targeted area by doing dumbbell flyes on a bench. Use an incline bench to focus on the upper part of your pectoralis major, a flat bench to hit your middle pecs or a decline bench to emphasize your lower pecs. The basic arm movements remain pretty much the same, no matter which type of bench you use.


Warm up before attempting dumbbell flyes with five to 10 minutes of light cardio activity, such as jumping rope. Ease into your workout by performing a warm-up set of flyes using approximately 50 percent of your standard weight.


Lie face up on a bench with your feet flat on the floor. Maintain contact with the bench throughout the exercise.


Hold one dumbbell in each hand and extend your arms straight up so the weights are above your upper chest with your palms facing each other. Bend your elbows slightly.


Inhale as you lower the weights under control. Move the dumbbells in a wide arc as you maintain your elbow flex. Stop when the dumbbells are about level with your shoulders, or when you feel the stretch in your chest, whichever occurs first.


Exhale as you lift the dumbbells back to the starting position, using a hugging motion as you continue to maintain the bend in your elbows. Perform eight to 12 repetitions per set.

Things Needed

  • Exercise bench or stability ball


  • Improve your chest flexibility after you do flyes by standing straight with your feet close together and placing your palms on the back of your head. Keep your hands in place as you pull your elbows back until you feel the stretch across your chest. Hold the position for 20 to 30 seconds.


  • Check with your doctor before doing dumbbell flyes, particularly if you've previously injured your chest.
  • Use a spotter whenever you lift weights above your body.


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