Flat Dumbbell Flye

ChestDumbbells, Bench

A chest exercise designed to build and stretch the pecs. Performed with dumbbells on a flat bench, it requires strict control over your path of motion.

How to do it

1Lie on the bench with feet flat on the floor, holding dumbbells above your chest with a soft bend in your elbows.

2Turn your palms to face each other and pull your shoulder blades back and down.

3Inhale and lower your arms out to the sides in a wide arc, keeping the bend in your elbows locked in place.

4Lower the dumbbells until you feel a deep, comfortable stretch across your chest.

5Exhale and sweep the weights back up along the same arc, stopping just short of touching at the top.

Common mistakes

Locking out your elbows completely, which places dangerous strain on the joints.

Lowering the dumbbells too deep, overstretching the shoulder joints.

Arching your lower back and lifting your glutes off the bench to force the weight up.

Breathing

Inhale as you lower the dumbbells out to the sides, and exhale as you press them back to the top.

Make it harder or easier

To make it easier, drop the weight or reduce your range of motion. To make it harder, add a pause at the bottom stretch.

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.