Dumbbell Bench Fly

Chest, Front Delts, BicepsBench, Dumbbells

Flat bench isolation exercise targeting the chest muscles and anterior deltoids. Helps develop thoracic mobility and mindfully engage the target muscles.

How to do it

1Lie on a flat bench, plant your feet firmly on the floor, and hold dumbbells above your chest with elbows slightly bent.

2Slowly lower the weights outward in a wide arc, maintaining a fixed bend in your elbows.

3Lower until dumbbells reach chest level, feeling a comfortable stretch across your chest.

4Contract your chest muscles to bring the dumbbells back along the same arc until they meet over your chest.

Common mistakes

Locking out your elbows completely, which strains the elbow joints and tendons.

Dropping the dumbbells below bench level, putting excessive stress on your shoulders.

Bending and extending your arms during the rep, turning the fly into a press.

Breathing

Inhale as you lower the dumbbells out to the sides, and exhale as you bring them together at the top.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.