Flat Dumbbell Fly

Target Muscles: Chest

Equipment: Dumbbells and Bench

Instructions: Lie face up on bench. Place feet flat on floor to maintain lower back in a flat or neutral position (slight arch). Keep arms vertical and dumbbells directly over chest with wrists straight. Keep shoulder blades squeezed together (retracted) and maintain position throughout entire exercise. Keep elbows fixed, maintaining a slight bend. Avoid bending the elbow joint during the exercise. Throughout motion, shoulders form 90 degree angle to body. In a controlled motion, start lowering dumbbells until upper arms are approximately parallel to floor. Keep elbows fixed, maintaining a slight bend. While maintaining the controlled motion, draw arms up to starting position. Do not allow muscles to relax before next repetition.

Video:   Male    Female

Male doing dumbbell flyes on a bench Male doing dumbbell chest flyes on a bench

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