Whats the ideal dumbbell weight (kg) per arm for Chest Fly Exercises?
That’s a tough one. There is no ‘ideal’ weight you can apply to everyone. The ideal weight is the one that allows you to do about 8-12 repetitions. Chest fly is a tricky exercise, you have to keep a balance between working your chest and not injuring your shoulders. You’ll want to do chest fly slowly and get a good contraction when you bring the weight up in front of your chest. When you drop your arms to the side, don’t over-stretch or you’ll injure your shoulder, the weak point of this exercise. As far as ideal weight, I can only give you an example. I can bench-press like 300 lbs (137 kg) and for chest fly I use no more than 20 lb (9.1 kg) dumbbells. Usually I’ll only need 15 lb (6.8 kg) dumbbells to get a good workout on chest fly, because I start with bench and do chest fly last during a workout. Good Luck though, lifting weights is one of the best decisions a person can make for over-all health and fitness!
