How to Do Flat Bench Dumbbell Flys

Grip the dumbbell properly to do flys.

The flat bench dumbbell fly is a great exercise for the chest and shoulders. According to the American Council on Exercise, it targets the anterior and medial deltoids in the shoulder and pectorals in the chest. Secondarily, this exercise will work the upper back muscles, the rotator cuff, the posterior deltoids in the back of the shoulder, biceps and serratus anterior, the muscles that rotate the shoulder blade and lift the rib cage.

Things You'll Need

• Two dumbbells
• Flat bench

Instructions

1. Lie on the bench face-up with your head fully supported, shoulders flat, knees bent and feet flat on the floor. Keep everything from the head, through shoulders, lower back and down to the buttocks in contact with the bench.

2. Hold a dumbbell in each hand, and extend your arms above the middle of your chest in the starting position. Keep your elbows slightly bent with your palms facing each other and the dumbbells shoulder width apart. Do not allow the wrists to flex outward; keep them in a neutral position.

3. Lower the dumbbells down evenly on an inhaled breath until they are parallel with your chest. You will feel your chest muscles stretching at this point. Keep wrists straight, elbows slightly bent and pointing toward the floor. Do not let the buttocks lift up from the bench. Return to the start position on an exhaled breath, and repeat.

Tips & Warnings

• Whenever trying a heavier weight, have a spotter. A spotter can prevent pulled muscles in case the weight is more than you can lift.

References

• American Council on Exercise: Lying Dumbbell Pec Fly