Learn how to perform flat bench dumbbell flies, a great isolation exercise for the chest muscles. All you need is a flat bench and two dumbbells. Dumbbell flies are typically performed after the barbell bench press as a way to isolate and stretch the pecs.
Find more chest exercises in the Weight Training and Bodybuilding section.
Execution
- Starting Position
Sit on a flat bench with a dumbbell in each hand, resting them on your thighs.
Lie back onto the bench while bringing the dumbbells close to your abdomen, then extend your arms directly over your shoulders.
Keep the dumbbells parallel to each other (palms facing inward).
Your feet should stay flat on the floor, and your head, upper back, and glutes must remain in contact with the bench at all times.
Keep your shoulders low and stable throughout the movement. Never shrug or elevate them. - Lowering the Dumbbells
Slowly open your arms like wings, inhale, and keep your elbows slightly bent and fixed.
Lower the dumbbells until your hands reach shoulder height.
Move with control—no bouncing or using momentum.
From a side view, your hands and elbows should move in a vertical plane aligned with the shoulders.
Keep the dumbbells parallel throughout the movement—don’t rotate them as you would in a dumbbell bench press. - Lifting the Dumbbells
Bring the dumbbells back together in a controlled motion while exhaling.
The upward motion can be slightly faster than the downward one.
Maintain fixed elbows and avoid lifting your shoulders off the bench.
Your chest activation ends when your wrists are directly over your shoulders.
You can choose to stop there or bring the dumbbells together until they touch for an extra isometric chest contraction.
Advice
- Perform 10 to 15 repetitions per set. Dumbbell flies are not intended for heavy weights or low rep ranges.
- Do flat bench dumbbell flies after the flat bench barbell press, and do incline flies after the incline press.
- To keep your back flat, you can raise your legs, as shown in the barbell bench press instructions.
Suggestions
