Smart Workout Diary

Bench Dumbbell Fly

The bench dumbbell fly is a chest isolation exercise performed while lying on a bench and moving dumbbells in a wide arc. It primarily trains the chest through shoulder horizontal adduction, with the front shoulders assisting. It supports chest-focused strength and muscle-building training.

Demonstration

Bench Dumbbell Fly — demonstration 1

Instructions

  1. Lie face up on a flat bench with a dumbbell in each hand, feet planted on the floor, and arms extended above your chest.
  2. Turn your palms to face each other and keep a slight, fixed bend in your elbows.
  3. Lower the dumbbells out to the sides in a wide arc until you feel a controlled chest stretch.
  4. Bring the dumbbells back together above your chest by squeezing your chest, maintaining the same elbow bend.
  5. Finish with the dumbbells controlled above your chest; do not force them to touch.
Muscle Group
Chest
Other Muscle Groups
Front Delts
Type
Strength
Mechanics
Isolation
Movement Patterns
Horizontal Push
Laterality
Bilateral
Movement Mode
Dynamic
Equipment
Dumbbell, Bench
Difficulty
Beginner

Technique tips

  1. Use a lighter load than you would for pressing, since the arms act as long levers.
  2. Keep your shoulder blades gently retracted against the bench rather than letting the shoulders roll forward.
  3. Lower only as far as you can maintain a comfortable shoulder position and the same elbow bend.
  4. Move smoothly and avoid using momentum at the bottom or top of the arc.
Exercise library