Flat Bench Dumbbell Flyes

Exercise Tips

  • Keep your back flat on the bench
  • Control the weights, do not let them control your arms especially on the way down

Flat Bench Dumbbell Flyes

This exercise targets your middle chest and provides a low cardio benefit. It also works your shoulders.

Muscle Group

Pectoralis Major (Middle Chest), Deltoids (Shoulders)


2 Days a Week to
3 Days a Week


Flat Bench, Dumbbells

Cardiovascular Benefit


Muscle Group: Pectoralis Major (Middle Chest), Deltoids (Shoulders)

Equipment: Flat Bench, Dumbbells

Minimum Frequency: 2 Days a Week

Maximum Frequency: 3 Days a Week

Cardiovascular Benefit: Low

Exercise Category: Middle Chest

Starting Position: Lie on the flat bench, face up with your knees bent, feet on the platform. Hold a dumbbell in each hand with an underhand grip and extend your arms straight out to your sides. Your upper arms should be parallel with the floor and your forearms angled out wide.

  1. 1 Exhaling, slowly bring your
    hands towards each other, until they touch directly over your chest.
  2. 2 Hold for a one count, then inhale and slowly lower your arms back down to starting position.
  3. 3Repeat this exercise until you have completed all repetitions for the set.

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