flat bench dumbbell flyes

Flat bench dumbbell flyes are an excellent isolation exercise for the chest.

Position for the flat bench dumbbell fly

1. While seated on the edge of a flat bench, grasp two dumbbells in an overhand grip.

2. Rest the dumbbells in an upright position on the edge of your knees.

3. Carefully lie on the flat bench, bringing the dumbbells to the sides of your torso at chest level. Make sure to bring the dumbbells up simultaneously. Feet should be planted firmly on the floor.

4. Slowly adjust the dumbbells with your arms fully extended at right angles to the floor. Press the weight up to the locked position. The dumbbells should be held directly over your chest area, slightly touching each other with palms facing inward.

5. Elbows must remain flexed throughout the entire movement.

Execution of the flat bench dumbbell fly

1. Slowly lower your arms out to the side of your body with your arms at right angles. The dumbbells should be slowly lowered in an arc like motion toward the floor until your chest is comfortably stretched.

2. At the bottom position of the exercise your hands should be parallel the trunk of your body. Raise and repeat. The elbows should be slightly bent throughout the whole movement and should not be altered from start to finish (imagine your arms wrapping around a large tree).

3. Keep the movement fluent, slow, and controlled