How To Do Flat Bench Dumbbell Flys Video

Strengthen your muscles with dumbbell flys on a flat bench. Learn tips and techniques for working out the chest, back, shoulders, and arms in this weightlifting video.

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Works chest, shoulders & triceps
Lay flat on bench
Place palms facing inward
Place arms parallel to floor
Return arms to center

About this Author

Lance is certified personal trainer through American Fitness Association of America. He graduated from UNC with a biology degree and currently works for a gym. He specializes in weight training, circuit training, endurance training, and teaching people the proper forms for exercise. He enjoys helping others reach their goals.

LANCE BUMGARNER: Right now, I am going to show you the proper way to execute a flat bench dumbbell fly. Right here we have a flat bench and some dumbbells. Take a seat on the bench. This exercise, you're going to be working primarily your chest muscles, your shoulders and your triceps. Lay flat back on the bench, bringing the weights up to your chest and pressing overhead, keeping your palms facing in. The weight is directly up over the middle of your chest. Slightly bend your elbows, drop your arms out to the side until they are parallel with the floor. Return back to the center just like you are hugging a tree. Inhale on the way down; exhale on the way up. Notice I am keeping the weights in a controlled manner, not too fast, not too slow, that way we will avoid any injury. Return to the starting position, bringing the weights in close as you sit up. Just remember a few key points: whenever you press those weights out, make sure they are even with your chest; drop them out to the side, elbows slightly bent parallel to the floor. That is how you do a flat bench dumbbell fly.

How to Do Flat Bench Dumbbell Flys Video

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