Dumbbell Chest Fly on a flat bench

Starting position

  1. Lie down with your head and shoulders resting on a bench and your feet flat on the floor.


  1. Hold the dumbbells directly over your chest with palms facing each other, then lower the dumbbells in an arc to the sides as far as is comfortable for you.
  2. Use the strength of your pectoral muscles to reverse the movement back to the starting position.
  3. Maintain a slight bend in your elbows at all times and do not arch your back.
  4. Repeat the exercise a set number of times.