- Target muscle: Upper Pectoralis Major
- Synergists: Anterior Deltoid, Biceps Brachii (short head only)
- Mechanics: Isolation
- Force: Push
- Sit on a bench inclined at 45 degrees. Hold a dumbbell in each hand with your forearms supinated (palms facing upward).
- Slightly bend your elbows and hold your arms slightly out to the sides.
- Keeping your elbows slightly bent, exhale as you bring the dumbbells up and in across your body so that the dumbbells meet and form a V shape at the top of the movement.
- Hold for a count of two and squeeze your chest muscles.
- Inhale as you reverse the movement to return to the starting position.
- Repeat for the desired number of repetitions.
Comments and tips
- Invented by Dr. Clay Hyght, the Hyght dumbbell fly is an excellent exercise for building the upper chest.
- The Hyght dumbbell fly was designed to simultaneously work two of the primary actions of your upper pectoralis muscle: flexion (raising your arms up) and adduction (bringing your dumbbells together).
- Dr. Clay Hyght suggests that you think of forming a triangle with the path of the dumbbells, with the tip of the triangle over your nose.
- Start with a light set of dumbbells.
- Make sure that you are pressing with your chest muscles, not your shoulder or biceps.
- See also the incline dumbbell fly and incline dumbbell fly on a stability ball.
Hyght dumbbell fly video
The demonstrator in this video fails to make a V shape with the dumbbells as he brings them up and in across his body. This is because he rotates his forearms as he lifts the dumbbells up. Make sure that you keep your palms facing up as much as possible throughout the exercise.