Flat Bench Dumbbell Flys

How to perform Flat Bench Dumbbell Flys

How to perform

Flat Bench Dumbbell Flys

Exercise Description

  1. Lie down on a flat bench with your back supported, knees bent, and feet on the floor.
  2. Grab the dumbbells in your hands with your arms spread wide, elbows slightly bent, and palms facing the ceiling.
  3. Raise the dumbbells by bringing your arms close.
  4. Return to the initial position, and repeat.

Exercise Tips

  1. Keep your back nicely supported on the bench.
  2. Keep a little bend in your arms and perform the exercise at a decent pace.
  3. Maintain a smooth breathing pattern.

Primary Muscle Group
Chest
Secondary Muscle Group
Mid Chest
Equipment
Dumbbell
Grip
Hammer
Grip Number
Single Handed

Date Published: Oct 7, 2025
Last Updated: Oct 30, 2025

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