How to Do Pec Deck Butterflies With Dumbbells

If you want to strengthen your chest you may have considered, or used, the pec deck machine. The pec deck features a seat and a pair of padded levers that you squeeze together in front of your chest. The machine targets the sternal head of the pectoralis major, your largest chest muscle. If your gym doesn’t have a pec deck machine, or you’re looking to vary your workout, replicate the exercise by performing chest butterflies, or flyes, with dumbbells.

Things You'll Need

  • Exercise bench
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Instructions

    • 1

      Warm up before grabbing the dumbbells. Perform five to 10 minutes of your favorite cardio activity to raise your core temperature and get your blood pumping. You can also do some dynamic chest stretches, if you wish, such as 10 repetitions of horizontal arm swings.

    • 2

      Lie face up on an exercise bench with a pair of dumbbells in your hands.

    • 3

      Extend your arms away from your sides so your arms and torso form a “T” shape.

    • 4

      Flex your elbows slightly and maintain the bend throughout the exercise. Hold the dumbbells at chest height with your palms facing the ceiling. This is the starting position.

    • 5

      Exhale as you move each arm in an arc and lift both dumbbells above your upper chest, with your palms facing each other. Stop before the dumbbells touch.

    • 6

      Inhale as you slowly lower the weights to the starting position. Perform eight to 12 repetitions.