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Primary
Secondary
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 4 | 6-8 | 2-3 min |
| Hypertrophy | 3-4 | 10-15 | 45-60s |
| Endurance | 3 | 15-25 | 30s |
| Fat Loss | 3 | 12-20 | 30-45s |
Add Dumbbell Fly to your workout. FitCommit tracks sets, reps, and calories burned.
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3
cal/min light
5
cal/min moderate
7
cal/min vigorous
Upper chest emphasis
Constant tension throughout
Limited ROM protects shoulders
For muscle growth, 3-4 sets of 8-12 reps works best. For strength, 4-5 sets of 3-5 reps with longer rest. Adjust based on your training experience and recovery.
Dumbbell Fly is suitable for those with some training experience. Build up from lighter weights focusing on form.
Dumbbell Fly primarily targets the Pectoralis Major. Secondary muscles include Anterior Deltoid, Biceps. This makes it effective for Chest development.
Most people benefit from doing Dumbbell Fly 2-3 times per week with at least 48 hours between sessions for recovery. Volume can be split across training days.
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