10 Best Dumbbell Flyes Alternatives for Limited Equipment
If you can't do dumbbell flyes, use cable flyes, pec‑deck machine flyes, resistance‑band flyes, incline dumbbell presses, or close‑grip push‑ups to target the pectorals. For cable flyes, set pulleys at chest height, keep a 10–20° elbow bend, and actively squeeze the pecs as the hands meet at midline.
Original Exercise: Dumbbell Flyes
How to Perform Dumbbell Flyes
- Lie down on a flat bench with a dumbbell on each hand resting on top of your thighs. The palms of your hand will be facing each other.
- Then using your thighs to help raise the dumbbells, lift the dumbbells one at a time so you can hold them in front of you at shoulder width with the palms of your hands facing each other. Raise the dumbbells up like you're pressing them, but stop and hold just before you lock out. This will be your starting position.
- With a slight bend on your elbows in order to prevent stress at the biceps tendon, lower your arms out at both sides in a wide arc until you feel a stretch on your chest. Breathe in as you perform this portion of the movement. Tip: Keep in mind that throughout the movement, the arms should remain stationary; the movement should only occur at the shoulder joint.
- Return your arms back to the starting position as you squeeze your chest muscles and breathe out. Tip: Make sure to use the same arc of motion used to lower the weights.
- Hold for a second at the contracted position and repeat the movement for the prescribed amount of repetitions.
Pro Tips
- Category: Strength
- Force: Push
- Movement type: Isolation
Best Dumbbell Flyes Alternatives
1. Around The Worlds
99.2% MatchHow to perform this exercise
- Lay down on a flat bench holding a dumbbell in each hand with the palms of the hands facing towards the ceiling. Tip: Your arms should be parallel to the floor and next to your thighs. To avoid injury, make sure that you keep your elbows slightly bent. This will be your starting position.
- Now move the dumbbells by creating a semi-circle as you displace them from the initial position to over the head. All of the movement should happen with the arms parallel to the floor at all times. Breathe in as you perform this portion of the movement.
- Reverse the movement to return the weight to the starting position as you exhale.
2. Dumbbell Fly
80% MatchHow to perform this exercise
- Lie flat on a bench with a dumbbell in each hand, palms facing each other.
- Extend your arms straight up over your chest, with a slight bend in your elbows.
- Keeping a slight bend in your elbows, lower your arms out to the sides in a wide arc until you feel a stretch in your chest.
- Pause for a moment, then reverse the movement and bring the dumbbells back up to the starting position.
- Repeat for the desired number of repetitions.
3. Dumbbell Decline Fly
80% MatchHow to perform this exercise
- Lie on a decline bench with your feet secured and your head lower than your hips.
- Hold a dumbbell in each hand with your palms facing each other and your arms extended above your chest.
- Lower the dumbbells out to the sides in a wide arc until you feel a stretch in your chest.
- Pause for a moment, then squeeze your chest muscles to bring the dumbbells back to the starting position.
- Repeat for the desired number of repetitions.
4. Dumbbell Decline Twist Fly
79.4% MatchHow to perform this exercise
- Lie down on a decline bench with your head lower than your hips.
- Hold a dumbbell in each hand with your palms facing each other and your arms extended straight up over your chest.
- Lower the dumbbells out to the sides in a wide arc until you feel a stretch in your chest.
- As you lower the dumbbells, twist your wrists so that your palms face forward at the bottom of the movement.
- Reverse the motion and bring the dumbbells back up to the starting position, squeezing your chest muscles at the top.
5. Bodyweight Flyes
78.4% MatchHow to perform this exercise
- Position two equally loaded EZ bars on the ground next to each other. Ensure they are able to roll.
- Assume a push-up position over the bars, supporting your weight on your toes and hands with your arms extended and body straight.
- Place your hands on the bars. This will be your starting position.
- Using a slow and controlled motion, move your hands away from the midline of your body, rolling the bars apart. Inhale during this portion of the motion.
- After moving the bars as far apart as you can, return to the starting position by pulling them back together. Exhale as you perform this movement.
6. Dumbbell Lying Pullover On Exercise Ball
77.3% MatchHow to perform this exercise
- Sit on an exercise ball and roll forward until your upper back is resting on the ball.
- Hold a dumbbell with both hands and extend your arms straight up over your chest.
- Slowly lower the dumbbell behind your head while keeping your arms straight.
- Pause for a moment, then raise the dumbbell back to the starting position.
- Repeat for the desired number of repetitions.
7. Dumbbell Fly On Exercise Ball
76.8% MatchHow to perform this exercise
- Sit on an exercise ball and hold a dumbbell in each hand.
- Walk your feet forward and roll your body down until your head, neck, and upper back are supported by the ball.
- Extend your arms straight up above your chest, palms facing each other.
- Bend your elbows slightly and lower your arms out to the sides in a wide arc until you feel a stretch in your chest.
- Pause for a moment, then reverse the movement and squeeze your chest muscles as you bring the dumbbells back to the starting position.
8. Dumbbell Incline Fly On Exercise Ball
76.8% MatchHow to perform this exercise
- Set up an incline bench at a 45-degree angle.
- Sit on an exercise ball and roll forward until your upper back is resting on the incline bench.
- Hold a dumbbell in each hand with your palms facing each other and your arms extended above your chest.
- Lower the dumbbells out to the sides in a wide arc until you feel a stretch in your chest.
- Pause for a moment, then squeeze your chest muscles to bring the dumbbells back to the starting position.
9. Dumbbell One Leg Fly On Exercise Ball
75.4% MatchHow to perform this exercise
- Sit on an exercise ball with a dumbbell in each hand, palms facing each other.
- Place one foot on the ground and extend the other leg straight out in front of you.
- Lean forward slightly and bring your arms out to the sides, keeping a slight bend in your elbows.
- Slowly lower the dumbbells down and out to the sides, feeling a stretch in your chest.
- Pause for a moment at the bottom, then squeeze your chest muscles to bring the dumbbells back up to the starting position.
10. Decline Dumbbell Flyes
75.2% MatchHow to perform this exercise
- Secure your legs at the end of the decline bench and lie down with a dumbbell on each hand on top of your thighs. The palms of your hand will be facing each other.
- Once you are laying down, move the dumbbells in front of you at shoulder width. The palms of the hands should be facing each other and the arms should be perpendicular to the floor and fully extended. This will be your starting position.
- With a slight bend on your elbows in order to prevent stress at the biceps tendon, lower your arms out at both sides in a wide arc until you feel a stretch on your chest. Breathe in as you perform this portion of the movement. Tip: Keep in mind that throughout the movement, the arms should remain stationary; the movement should only occur at the shoulder joint.
- Return your arms back to the starting position as you squeeze your chest muscles and breathe out. Tip: Make sure to use the same arc of motion used to lower the weights.
- Hold for a second at the contracted position and repeat the movement for the prescribed amount of repetitions.
Why You Might Need a Dumbbell Flyes Alternative
You might substitute dumbbell flyes because of shoulder pain, lack of equipment, or a desire for more constant tension. Flyes place the pecs under long‑leverage horizontal abduction, which stresses the anterior shoulder; if you feel impingement at end range, choose a press or a cable variation that keeps the humerus closer to the torso. For shoulder‑sensitive options, limit external rotation, keep a slight elbow bend, and stop short of full horizontal abduction to reduce shear. Alternatives let you preserve pectoral loading while improving joint safety and allowing progressive overload with heavier or more stable loads.
How to Choose the Right Substitute
Match the substitute to your goal, shoulder health, and equipment. For isolation and continuous tension pick cable flyes—set pulleys at shoulder height, maintain a soft elbow, and squeeze the midline to emphasize sternocostal fibers. For safer joint loading choose a press (incline or flat) and cue scapular retraction and drive through the chest to shift activation. If you lack weights, use resistance bands anchored at chest height and focus on controlled eccentric tempo to maintain time under tension. Always test the movement for pain before adding load.
Frequently Asked Questions
What muscles does Dumbbell Flyes work?
Dumbbell flyes primarily target the pectoralis major through horizontal adduction, with secondary involvement from the anterior deltoid and short head of the biceps for stabilization. The movement emphasizes the stretch and contraction of the chest fibers, so you should feel a deep pec stretch at the eccentric end range and a tight squeeze at the midline.
What is the best bodyweight alternative to Dumbbell Flyes?
Close‑grip or archer push‑ups are the best bodyweight alternatives because they reproduce horizontal adduction while allowing scapular control. Cue a tight core, slightly tucked scapulae, and a controlled descent to keep tension on the pecs rather than shifting to the shoulders.
Can I build muscle without doing Dumbbell Flyes?
Yes—you can build chest muscle with presses, cable flyes, pec‑deck, and band work that provide similar stimulus through horizontal adduction or heavy pressing. Focus on progressive overload, full range controlled reps, and deliberate pec contraction (squeeze at peak) to ensure targeted hypertrophy.
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