Flat Bench Dumbbell Fly

How to do it

1. Lie back on a flat bench with a dumbbell in each hand pressed together above your chest, palms facing each other.
2. Plant your feet firmly on the floor and keep your shoulder blades drawn together against the bench.
3. Lower the dumbbells out to your sides on a slow four count, keeping a soft bend in your elbows until you feel a stretch across the chest.
4. Pause briefly at the bottom of the stretch, then drive the dumbbells back up and together over your chest on a quicker count.
5. Keep this deliberate slow-down, fast-up tempo for every rep, exhaling as you press the dumbbells together.
6. Avoid bouncing out of the bottom stretch position, using muscular control instead of momentum to reverse direction.

Muscles worked

Related Chest exercises