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Middle chest · Intermediate

Flat dumbbell fly

Gym3 × 10–12Dumbbells, flat bench

How to do it

  1. Slight bend in the elbows, palms facing in
  2. Lower the arms wide to a deep stretch
  3. Squeeze the dumbbells back together over the chest

Common mistake: Lowering so far the shoulders feel strained.

Also works: Shoulders

Swap: Cable fly

Watch the live demo & log it

More chest exercises

Barbell bench pressIncline dumbbell pressFlat dumbbell pressPush-upIncline barbell pressChest dipDecline bench pressCable flyLow-to-high cable flyHigh-to-low cable flyFeet-elevated push-upIncline dumbbell flyPec deck machineDecline dumbbell pressIncline push-upReverse-grip bench pressDumbbell floor pressWide push-upDumbbell squeeze pressLandmine press

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