Dumbbell Fly (Flat Bench)
Execution Guide
- Lie on a flat bench holding dumbbells above your chest with a slight bend in the elbows.
- Open your arms wide, lowering the dumbbells in an arc until they are level with your chest.
- Feel the stretch across your chest at the bottom.
- Squeeze your pecs to bring the dumbbells back up in the same arc.
- Maintain the slight elbow bend throughout.
Range of Motion
Arms wide at chest level to dumbbells together above the chest.
Common Mistakes to Avoid
- ×Straightening the elbows (turns it into a press)
- ×Going too deep and straining the shoulder joint
- ×Using too heavy a weight, reducing the stretch
Prescription
3Sets
10-15Reps
Rest interval48 hours
Goal
Isolate the chest with a wide, sweeping motion for pec stretch
Difficulty
Intermediate
Burn (10m)
30-50
Equipment
DumbbellsFlat Bench
Anatomy
Primary
Pectoralis Major
Secondary
Anterior Deltoids