Dumbbell Chest Flye on a Flat Bench
Differentiation: Mechanics
This variation of a Chest Flye is unique. Here is how: you use dumbbells. Using dumbbells ensures each side of your chest lifts the same amount of weight. Using equal weight increases the symmetry and definition of your chest muscles.
Starting Position
To get into starting position, do this...
1) While holding a dumbbell in each hand, sit on the bench.
2) Locate a movable flat bench.
3) Obtain two dumbbells.
4) Rest the dumbbells on or near your thighs until ready to lay back on the bench.
5) Lie back lengthwise on the bench while holding the dumbbells near your chest.
6) Place your feet flat on the floor, about shoulder with apart for stability.
7) Lift the dumbbells straight over your chest.
8) Bring your arms outward to until they are almost parallel with the floor with your elbows slightly bent and your palms facing each other.
9) For heavier weight, sit with the dumbbells resting on the top of your thighs until ready to lay back on the bench. Use your thighs to help lift each dumbbell upward - one at a time.
Main Mechanics
Once in starting position, do this...
1) This is the starting position.
2) Exhale as you arc the dumbbells up above your chest with your palms facing inward
3) ...until your arms are fully extended and elbows bent slightly.
4) Squeeze your pecs and hold for a count of two seconds
5) Inhale as you lower your arms outward using an arc motion
6) ...until you feel your chest muscles stretch.
7) Repeat reps for a full set.
8) When your set is complete, lower each dumbbell to your thigh and then to the floor.
Proper Form
Pay special attention to following proper form by...
Keep your arms slightly bent at the elbows and maintain this same angle during the movement.
Be sure to maintain control of the dumbbells. Do not allow the dumbbells to tilt forward or backwards. Keep your arms perpendicular to the floor.
Gear Advice
To perform this exercise, you will need access to dumbbells. If you want to perform this exercise at home, we have listed a link below to the Bowflex SelectTech Dumbbell Set - which you can order from Amazon dot com. For your hands, we encourage you to order the Harbinger 1250 Training Grip WristWrap Glove or use weightlifting chalk instead of wearing a glove.
Gear You'll Need
| Brand | Product | Price |
|---|---|---|
| Bowflex SelectTech 552 Dumbbell Set | $299.00 | |
| Weightlifting Chalk | $11.15 | |
| Harbinger Training Grip WristWrap Glove | $26.99 |
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Appearing in the Video
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Tip
Alternatively, if you have a partner, he can hand the dumbbells to you - after you lie down.