Exercises

Dumbbell Flat Chest Flyes

Also known as Dumbbell Chest Flyes and Dumbbell Flyes

What It Is

A wide-arm hugging motion done lying down that stretches and strengthens your chest with little help from your arms.

How to Do It

Lie back on a flat bench with a dumbbell in each hand over your chest, palms facing in. Keep a slight bend in your elbows and open your arms wide until you feel a stretch. Bring them back together in the same arc.

Tips

Stop opening when your elbows reach bench height. Use lighter dumbbells than you would for pressing.

Skill Level

Beginner. One new pattern or machine to learn, with light loads and low risk.

Type

Strength. Builds muscle and strength with controlled, resisted movement.

Engagement

Bilateral. Each rep works both sides of the body at once.

Primary Muscles

Equipment

Dumbbell

Any one of these

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