Exercise Videos - Bodybuilding, Strength Training & Cardio Exercises

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Exercise Lab

Flat Bench Dumbbell Fly

View Instructions

Equipment

  • Dumbbells
  • Bench

Muscle Groups

  • Chest

Purposes

  • Chest strength.

Similar Exercise

Sets Reps Distance Duration
Tempo Intensity (% of Max) Weight Load Rest Period

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.