Cable Chest Fly
Mid Chest·Cable Machine·Intermediate·Compound
Dumbbell Flat Chest Fly
The Dumbbell Flat Chest Fly is a chest isolation exercise that focuses on stretching and contracting the chest muscles through a wide range of motion. Performing the movement on a flat bench emphasizes overall chest development while minimizing triceps involvement.
Category
Strength
Difficulty
Intermediate
Movement
Isolation
Bodyweight
No
How to
How to do the Dumbbell Flat Chest Fly
- 01
Lie flat on a bench holding a dumbbell in each hand.
- 02
Extend your arms above your chest with palms facing each other and a slight bend in your elbows.
- 03
Lower the dumbbells out to your sides in a wide arc.
- 04
Descend until you feel a stretch across your chest.
- 05
Bring the dumbbells back together over your chest, squeezing your chest at the top.
- 06
Keep the movement smooth and controlled.
Performance tips
Cues that matter
- Maintain a slight bend in your elbows throughout the movement
- Avoid turning the exercise into a press
- Control the lowering phase to protect your shoulders
Common questions
Frequently asked
What muscles does the Dumbbell Flat Chest Fly work?
The Dumbbell Flat Chest Fly primarily targets the Chest. Supporting muscles include Shoulders, Mid Chest.
Is the Dumbbell Flat Chest Fly a compound or isolation exercise?
The Dumbbell Flat Chest Fly is an isolation exercise, meaning it focuses on a single muscle group through one joint movement.
What equipment do I need for the Dumbbell Flat Chest Fly?
You need the following equipment: Flat Bench, Dumbbells.
What difficulty level is the Dumbbell Flat Chest Fly?
The Dumbbell Flat Chest Fly is rated as intermediate difficulty. Some training experience is helpful for performing this exercise safely.
