How To Do Flat Dumbbell Fly

Flat Dumbbell Fly Exercise

Flat dumbbell fly is an excellent isolation exercise that will hit the pectoral (chest) muscles without calling the shoulders and triceps into play.

It’s an excellent addition to a chest workout after you have done any bench pressing exercises and can be done super-setted with push-ups to build up a massive chest pump near the end of your workout.

Take note that this one can put you at a greater risk of shoulder strain however, so practice using perfect form and if you are already dealing with a shoulder injury, tread carefully while doing this movement.

Flat Dumbbell Fly How To

  • Position yourself on a flat bench holding a pair of dumbbells straight up towards the ceiling. The palms should be facing in, back against the back pad and elbows straight but not locked.
  • Once in position, begin to lower the dumbbells down towards the ground, performing a ‘reverse hug’ type of movement pattern. The elbows should be slightly bent, but not overly bent or you will take the stress off the chest muscles.
  • Lower down until the elbows are parallel to the shoulders. Note that you should avoid going lower than this as that will cause you to place great strain on the shoulder joint, leading to injury as noted above.
  • Pause in this position and then slowly return the weight back to the starting position to complete the rep.

Form and Technique

Keep your core tight the entire time and perform this exercise using a very slow and controlled movement pattern, keeping constant tension on the muscles at all times.

Variations:   Incline Dumbbell Fly, Cable Flys

Routine for Strength:  3 sets x 12-15 reps

Routine for Muscle Gains:  4-5 sets x 6-8 reps

Flat Dumbbell Fly