10 Best Hyght Dumbbell Fly Alternatives for Chest Training

The 10 Best Hyght Dumbbell Fly Alternatives

10 substitutes, ranked by how closely each one matches the Hyght Dumbbell Fly on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page.

1. 

   1. Bodyweight Flyes

   99% match

   Pectorals · Intermediate · Isolation

   A good swap when you have an EZ bar to work with, and it still works the pectorals.

   • Ez-barbell

   How to perform it

   1. Position two equally loaded EZ bars on the ground next to each other. Ensure they are able to roll.
   2. Assume a push-up position over the bars, supporting your weight on your toes and hands with your arms extended and body straight.
   3. Place your hands on the bars. This will be your starting position.
   4. 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.
   5. 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.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Movement: chest fly, the same as the Hyght Dumbbell Fly
   • Primary muscle: pectorals, the same as the Hyght Dumbbell Fly
   • Equipment: free weights, the same as the Hyght Dumbbell Fly
   • Body position: lying on your back, the same as the Hyght Dumbbell Fly
2. Play demonstration

   2. Dumbbell Decline Fly

   98% match

   Pectorals · Beginner · Isolation

   Pick this when you want an easier version that still works the pectorals.

   • Dumbbell

   How to perform it

   1. Lie on a decline bench with your feet secured and your head lower than your hips.
   2. Hold a dumbbell in each hand with your palms facing each other and your arms extended above your chest.
   3. 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 squeeze your chest muscles to bring the dumbbells back to the starting position.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Movement: chest fly, the same as the Hyght Dumbbell Fly
   • Primary muscle: pectorals, the same as the Hyght Dumbbell Fly
   • Equipment: free weights, the same as the Hyght Dumbbell Fly
   • Body position: lying on your back, the same as the Hyght Dumbbell Fly
   • Balance: harder to stay steady on than the Hyght Dumbbell Fly

3. 3. Dumbbell Fly

   98% match

   Pectorals · Intermediate · Isolation

4. 4. Incline Dumbbell Flyes

   98% match

   Pectorals · Beginner · Isolation

5. Play demonstration

   5. Dumbbell Decline Twist Fly

   98% match

   Pectorals · Intermediate · Isolation

   Pick this when you want to work the pectorals with more balance to manage.

   • Dumbbell

   How to perform it

   1. Lie down on a decline bench with your head lower than your hips.
   2. Hold a dumbbell in each hand with your palms facing each other and your arms extended straight up over your chest.
   3. Lower the dumbbells out to the sides in a wide arc until you feel a stretch in your chest.
   4. As you lower the dumbbells, twist your wrists so that your palms face forward at the bottom of the movement.
   5. Reverse the motion and bring the dumbbells back up to the starting position, squeezing your chest muscles at the top.
   6. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Movement: chest fly, the same as the Hyght Dumbbell Fly
   • Primary muscle: pectorals, the same as the Hyght Dumbbell Fly
   • Equipment: free weights, the same as the Hyght Dumbbell Fly
   • Body position: lying on your back, the same as the Hyght Dumbbell Fly
   • Balance: harder to stay steady on than the Hyght Dumbbell Fly

6. 6. Incline Dumbbell Flyes - With A Twist

   98% match

   Pectorals · Intermediate · Isolation

7. 

   7. Decline Dumbbell Flyes

   95% match

   Pectorals · Intermediate · Isolation

   It uses the same equipment and still works the pectorals.

   • Dumbbell

   How to perform it

   1. 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.
   2. 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.
   3. 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.
   4. 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.
   5. Hold for a second at the contracted position and repeat the movement for the prescribed amount of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Movement: chest fly, the same as the Hyght Dumbbell Fly
   • Primary muscle: pectorals, the same as the Hyght Dumbbell Fly
   • Equipment: free weights, the same as the Hyght Dumbbell Fly
   • Body position: lying on your back, the same as the Hyght Dumbbell Fly

8. 8. Dumbbell Fly On Exercise Ball

   95% match

   Pectorals · Intermediate · Isolation

9. 9. Dumbbell Incline Fly On Exercise Ball

   95% match

   Pectorals · Intermediate · Isolation

10. 10. Dumbbell Incline Fly

    95% match

    Pectorals · Intermediate · Isolation