Flat Dumbbell Flye

Person performing a flat dumbbell flye on a bench, lowering both arms outward from above the chest

TARGET MUSCLES:

  • Pectoralis major: Primary chest muscle responsible for bringing the upper arms inward toward the body's midline.
  • Anterior deltoids: Assist with shoulder movement and stabilization during the exercise.

START POSITION:

  • Lie on a flat bench with the head, upper back and buttocks supported and both feet firmly on the floor.
  • Hold a dumbbell in each hand with the arms extended above the chest and palms facing each other.
  • Maintain a slight bend in the elbows and keep the wrists aligned with the forearms.
  • Gently draw the shoulder blades back and down while maintaining a natural spinal position.

PROCEDURE:

  • Inhale as you slowly lower both dumbbells outward to the sides in a wide, controlled arc.
  • Maintain approximately the same slight bend in the elbows throughout the movement.
  • Lower the dumbbells only as far as the shoulders can comfortably move without excessive stretching or discomfort.
  • Exhale as you contract the chest muscles to bring the dumbbells back upward along the same arc until the arms are positioned above the chest.
  • Repeat using slow, controlled movements.

NOTES:

  • Precaution: Avoid lowering the dumbbells excessively below chest level or forcing the shoulders into an uncomfortable stretch.
  • Precaution: Do not use excessively heavy dumbbells, straighten the elbows forcefully or allow the weights to drop rapidly.
  • Precaution: Avoid bringing the dumbbells together forcefully at the top of the movement.
  • Beginner variation: Use light dumbbells and a reduced range of motion while developing shoulder stability and control.