Isolation · Isolation
Dumbbell Flye
Targets Chest with an optimal working range of 10–15 reps.
Coaching Cues & Execution
Focus on these technical checkpoints on every working set of Dumbbell Flye:
- 1 Maintain slight, fixed bend in elbows
- 2 Open arms wide in hugging arc until mild chest stretch
- 3 Squeeze chest to bring dumbbells back up together
Common Mistakes to Avoid
Watch for these form breakdowns as fatigue accumulates across sets:
- ✕ Turning movement into a press with excessive elbow bend
- ✕ Over-stretching shoulders beyond comfortable range
Programs Featuring Dumbbell Flye (5)
Arnold Split (6-Day Chest/Back, Shoulders/Arms, Legs)
The classic 6-day Golden Era antagonist bodybuilding split pairing Chest & Back, Shoulders & Arms, and Legs twice per week for high-frequency hypertrophy and compound strength.
Classic 5-Day Bodybuilding Bro Split
A dedicated 5-day bodybuilding split (Chest, Back, Shoulders, Legs, Arms) focused on 8–15 rep hypertrophy volume, muscle isolation, and maximum recovery between body parts.
Sheiko #30 (4-Week Accumulation Cycle)
Boris Sheiko’s 4-week high-volume accumulation cycle following #29, featuring double-wave Squat and Bench Press sessions at 75%–85% 1RM to build technical mastery and work capacity.
Sheiko #32 (4-Week Competition Peaking Cycle)
Boris Sheiko’s 4-week competition peaking and taper block designed to follow #29 and #30, shed accumulated fatigue, and peak Squat, Bench Press, and Deadlift for a meet or 1RM test day.
Heavy Duty High-Intensity 4-Day Split (Blood & Guts)
Dorian Yates–inspired low-volume, ultra-high-intensity 4-day bodybuilding split built around 1 feeder set and 1 all-out Top Set per movement with full CNS and muscular recovery.