StrengthReps
Dumbbell Fly Flat Bench
Begin by lying on a flat bench with your feet flat on the floor for stability.
Exercise details
- Equipment
- Dumbbell
- Tracking
- Reps and weight
Execution
How to do it
Begin by lying on a flat bench with your feet flat on the floor for stability. Hold a dumbbell in each hand with your arms extended straight above your chest, palms facing each other.
Lower the dumbbells out to your sides in a wide arc, maintaining a slight bend in your elbows. Lower until your upper arms are parallel to the floor or slightly below chest level.
Bring the dumbbells back up to the starting position by squeezing your chest muscles, keeping the slight bend in your elbows throughout the movement.
Form tips
Avoid allowing the dumbbells to touch at the top to maintain tension in the chest muscles.
Keep your feet flat on the floor to provide stability and support.
Ensure your wrists remain straight and aligned with your forearms.
Add this exercise to a workout and track your progress
Add it to a plan or to your current session, log sets, weight and reps, keep the instructions and tips at hand while you train, and check your previous results, records and volume.
- Plan - add this exercise to a workout
- Log - sets, weight and reps
- Progress - history, records and volume
Similar exercises
Movements that use a similar pattern or train the same muscles.
