2023 · Scapular retraction Scapular retraction exercises may help improve posture and help you gain strength in the shoulder region. Performing chest dumbbell flies a few times a week may help open up. 6 mars 2023 · How Effective Is the Dumbbell Fly at Building the Chest? Unlike compound exercises like presses and push-ups — which call on your triceps, shoulders, and back muscles for help — the dumbbell chest fly is a single-joint movement, whose focus is almost exclusively the pectorals.