Flat Bench Dumbbell Fly

What are Dumbbell Flyes?

Dumbbell flyes exercise can be performed on a flat or an incline bench. It’s an effective chest exercise that you can do along with other chest exercises such as presses and pushups. Though, the flat bench dumbbell fly engages primarily chest and shoulder – but works on arms and back as well.

Benefits Of Flat Bench Dumbbell Fly

(i) As this exercise is performed on a horizontal plane, it mainly targets your chest.

(ii) It also works on the front and top of shoulders, as well as the pectoral muscles of the chest. So it helps in enhancing flexibility & mobility of the upper body.

Learn here how to do chest dumbbell fly with tips & VIDEO at end of the article demonstrating correct technique, start position & proper movements.

How To Do Chest Dumbbell Fly On A Flat Bench Correctly: Tips, Step-By-Step Instructions With Video

Start Position

Hold a dumbbell in each hand. Lie down on a flat bench resting the dumbbells on top of your thighs, with the palms of your hand facing each other. Raise your thighs to help lift the dumbbells. Hold the dumbbells in front of you at shoulder width with the palms of your hands remaining facing each other. Raise the dumbbells toward ceiling as if you’re pressing them, however stop & hold just before you lock out. This is your start position.


Throughout the movement, maintain a slight bend on the elbows so as to prevent stress at the biceps tendon. Lower the dumbbells at both sides in a wide arch until you feel a stretch on your chest muscles. Slowly return the dumbbells back to the start position as you squeeze your chest muscles. Use the same arch of motion that you used to lower the dumbbells. Repeat for the desired number of repetitions.


(i) Your arms should remain stationary (arms fully extended and slightly bent at elbows) throughout the exercise, allowing only your shoulder joints to move.

(ii) Keep your lower back in contact with the bench all through the movement.

(iii) Don’t allow the dumbbells to touch at the top of the movement to keep stress on the target muscle groups.

(iv) Perform this exercise in a slow-moderate pace.

Watch this VIDEO to learn Flat Bench Chest Dumbbell Fly Proper Technique

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