Flat Bench Dumbbell Fly

Flat Bench Dumbbell Fly is a great isolation exercise for strengthening and shaping the chest muscles.

Flat Bench Dumbbell Fly Works:


Category: Chest Workouts

Equipment: #dumbbells #bench

How to do Flat Bench Dumbbell Flys

  • 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.


  • Hunching the shoulders.

  • Lifting the hips off the bench.


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