Hyght Dumbbell Fly
Description
The Hyght dumbbell fly (developed by Chris Hyght) is a chest fly variation where you start with the dumbbells touching at the bottom and sweep them out and up in a wide arc. The unique path creates a longer, more active chest contraction than standard flys, with greater stimulus on the inner chest fibers.
Muscle Group
Equipment Required
Hyght Dumbbell Fly Instructions
- Lie on a flat bench holding light dumbbells. Plant your feet flat. Brace your core.
- Start with both dumbbells touching directly above your chest at lockout, palms facing each other.
- From the top, lower the dumbbells out to the sides in a wide arc with a slight elbow bend.
- Lower until you feel a deep chest stretch — typically when your arms are level with your shoulders.
- Reverse the motion: sweep the dumbbells up and back together in a wide arc, focusing on squeezing your chest.
- Bring the dumbbells back to touching at the top.
- Squeeze your chest hard at the top. Hold for one to two seconds.
- Use lighter weight than standard flys. Form is everything.
Hyght Dumbbell Fly Form & Visual
Hyght Dumbbell Fly Benefits
- Greater chest activation than standard flys
- Targets the inner chest fibers
- Longer time under tension
- Builds chest size
- Provides unique stimulus
- Useful variation for plateau breaking
Hyght Dumbbell Fly Muscles Worked
- Pectoralis major (especially inner fibers)
- Anterior deltoid
- Biceps brachii (slight stabilizer)
- Serratus anterior
Hyght Dumbbell Fly Variations & Alternatives
- Dumbbell Chest Fly
- Dumbbell Incline Fly
- Cable Fly
- Cable Crossover
- Decline Hyght Fly
