• Beginner Chest Strength
Dumbbell Chest Fly
Why This Matters for Boxing
Builds horizontal adduction — the chest muscle action that powers hooks. When you throw a lead hook, your chest pulls your arm across your body. Stronger chest = hooks that hit harder at the point of impact.
How To Do It
- 1Lie on a flat bench with a dumbbell in each hand.
- 2Start with arms extended above your chest, slight bend in elbows.
- 3Lower the weights out to your sides in a wide arc.
- 4Feel the stretch in your chest at the bottom.
- 5Squeeze your chest to bring the weights back together.
Sets
3
Reps
12
Rest
45s
Pro Tips
- Don't go too heavy — this is a stretch and squeeze exercise.
- Keep a slight bend in your elbows throughout.
- Control the negative — 3 seconds down, 1 second up.