PlanWorkouts

Exercise 3234 · REF P9ZRyLT

Hyght Dumbbell Fly exercise animation

Hyght Dumbbell Fly

Category
Chest
Equipment
Dumbbell
Target
Pectorals

This high-angle fly variation changes the bench angle enough to shift emphasis toward the upper chest and front delts compared to a flat fly, similar to how incline pressing changes the load compared to flat pressing. Controlling the stretch at the bottom matters more here than the weight used — flys put the shoulder in a vulnerable position if the arms drop too far.

How to Do the Hyght Dumbbell Fly

  1. Lie flat on a bench with a dumbbell in each hand, palms facing each other.
  2. Extend your arms straight up over your chest, with a slight bend in your elbows.
  3. Keeping a slight bend in your elbows, lower the dumbbells out to the sides in a wide arc until you feel a stretch in your chest.
  4. Pause for a moment, then reverse the movement and bring the dumbbells back to the starting position.
  5. Repeat for the desired number of repetitions.

Muscles Worked

The Hyght Dumbbell Fly primarily targets the Pectorals, with Shoulders as the primary synergist muscle group.

More Chest Exercises

Archer Push Up Archer Push Up Body Weight · Pectorals Assisted Chest Dip (kneeling) Assisted Chest Dip (kneeling) Leverage Machine · Pectorals Assisted Seated Pectoralis Major Stretch With Stability Ball Assisted Seated Pectoralis Major Stretch With Stability Ball Assisted · Pectorals Assisted Wide-Grip Chest Dip (kneeling) Assisted Wide-Grip Chest Dip (kneeling) Leverage Machine · Pectorals Band Bench Press Band Bench Press Band · Pectorals Band One Arm Twisting Chest Press Band One Arm Twisting Chest Press Band · Pectorals

More Pectorals Exercises

Barbell Bench Press Barbell Bench Press Barbell · Pectorals Barbell Decline Bench Press Barbell Decline Bench Press Barbell · Pectorals Barbell Decline Pullover Barbell Decline Pullover Barbell · Pectorals Barbell Decline Wide-Grip Press Barbell Decline Wide-Grip Press Barbell · Pectorals Barbell Front Raise And Pullover Barbell Front Raise And Pullover Barbell · Pectorals Barbell Guillotine Bench Press Barbell Guillotine Bench Press Barbell · Pectorals

Equipment Alternatives

Don't have dumbbell? These target the same pectorals with different equipment.

Archer Push Up Archer Push Up Body Weight · Pectorals Assisted Chest Dip (kneeling) Assisted Chest Dip (kneeling) Leverage Machine · Pectorals Assisted Seated Pectoralis Major Stretch With Stability Ball Assisted Seated Pectoralis Major Stretch With Stability Ball Assisted · Pectorals Band Bench Press Band Bench Press Band · Pectorals

FAQ

What muscles does the Hyght Dumbbell Fly work?
The Hyght Dumbbell Fly primarily targets the pectorals, with the shoulders as the main supporting muscle group.
What equipment do I need for the Hyght Dumbbell Fly?
The Hyght Dumbbell Fly is done with a dumbbell.
What's a good alternative to the Hyght Dumbbell Fly?
If you don't have access to a dumbbell, the Archer Push Up targets the same pectorals using body weight instead.