---
title: "Dumbbell Fly Flat Bench Slow"
description: "Begin by lying on a flat bench with your feet flat on the floor for stability."
locale: en
slug: dumbbell-fly-flat-bench-slow
url: "https://hi.fitness/exercises/dumbbell-fly-flat-bench-slow"
primaryMuscle: "Mid chest"
secondaryMuscles: ["Front delts"]
equipment: ["Dumbbell","Bench"]
category: "Strength"
format: "Reps · Weight"
video: "https://hi.fitness/exercise-media/public/video/83633232-dumbbell-fly-flat-bench-slow.mp4"
updatedAt: 2026-10-20T13:27:26+00:00
---
# Dumbbell Fly Flat Bench Slow

Begin by lying on a flat bench with your feet flat on the floor for stability.

## How to do it

1. 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.
2. Slowly 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.
3. Slowly 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.

## Similar exercises

- [Pec Deck Fly Machine](https://hi.fitness/exercises/pec-deck-fly-machine) - Mid chest · Machine
- [Machine Fly](https://hi.fitness/exercises/machine-fly) - Mid chest · Machine
- [Cable Middle Fly](https://hi.fitness/exercises/cable-middle-fly) - Mid chest · Cable
- [Cable Low Fly](https://hi.fitness/exercises/cable-low-fly) - Mid chest · Cable
- [Cable Upper Chest Crossover](https://hi.fitness/exercises/cable-upper-chest-crossover) - Mid chest · Cable
- [Flat Bench Cable Fly](https://hi.fitness/exercises/flat-bench-cable-fly) - Mid chest · Cable
- [Cable Lying Fly](https://hi.fitness/exercises/cable-lying-fly) - Mid chest · Cable
- [Cable Standing Up Straight Crossovers](https://hi.fitness/exercises/cable-standing-up-straight-crossovers) - Mid chest · Cable