Flat Flye



FLAT FLYE - Free Weight Dumbbells

TARGET MUSCLES:

  • Pectoralis Major (Chest)

START POSITION:

  • Adjust the bench to a horizontal position.
  • Sit on the bench with a dumbbell resting securely on each thigh.
  • Lie back on the bench and carefully position the dumbbells above the chest.
  • Keep feet firmly on the floor and maintain a stable position on the bench.
  • Begin with arms extended above the chest and elbows slightly bent.

PROCEDURE:

  • Keeping a slight bend in the elbows, slowly lower the dumbbells outward to the sides in a controlled arc.
  • Lower the weights only as far as comfortably possible without overstretching the shoulders.
  • Maintain approximately the same elbow angle throughout the movement.
  • Bring the dumbbells back together above the chest using the same controlled arc.
  • Repeat using slow, controlled movements. (12-15 times)
Flat Flye
Image courtesy of Leonard Krasniqi