Exercise Lab

Flat Bench Dumbbell Fly

View Instructions

Equipment

  • Dumbbells

Muscle Groups

  • Chest

Purposes

  • Chest strength.

Description

  • With the dumbbells in you hand, lay down flat on the bench.
  • Your head, neck, upper back and hips should make contact with the bench.
  • Start with the dumbbells up, arm straight.
  • Slowly lower the dumbbells to the side, keeping your arms slightly bent.
  • Pause, and return the dumbbells to the top. Repeat.

ProTip

  • Squeeze the chest muscles at the top.

Mistakes

  • Hunching the shoulders.
  • Lifting the hips off the bench.