Chest fly with dumbbells on flat bench

Exercise overview

Primary muscle group: Chest

Exercise type: Dumbbell

Exercise goal: Strength

Key metric: Weight

Average per rep (kg)*: 26

Average per rep (lbs)*: 56

Weight counts twice!

Description: Sit on a flat bench and hold a pair of dumbbells on your knees. Lie back on the bench and kick the dumbbells up, one at a time, to position them over your chest. Spread your legs and plant your feet firmly on the floor. Bend your elbows slightly and rotate your shoulders internally to point your elbows out to the sides. Arch your back and stick out your chest. Inhale as you lower the dumbbells in an arcing motion to your sides until you feel a stretch in your chest. Exhale as you reverse the motion, raising the dumbbells until they are nearly vertical. Repeat the exercise.

Exercise ID: 00055

Community rating:

*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.

Exercise tips and tricks

Start Light: Begin with lighter weights to perfect your form before gradually increasing the weight.
Controlled Movement: Ensure your movements are controlled and steady. Lower the dumbbells slowly to maximize muscle engagement and avoid injury.
Elbows Slightly Bent: Keep a slight bend in your elbows throughout the movement to reduce strain on your elbow joints and maintain tension in your chest muscles.
Feet Flat on the Floor: Keep your feet planted firmly on the ground to maintain stability and support your lower back.
Avoid Overextension: Do not lower the dumbbells too far; going below chest level can overstretch your shoulder joints and increase the risk of injury. Lower them until your upper arms are parallel to the floor.
Mind-Muscle Connection: Focus on squeezing your chest muscles as you bring the dumbbells back together. This enhances muscle activation and improves results.
Consistent Breathing: Inhale as you lower the dumbbells and exhale as you bring them back up. Consistent breathing supports better control and performance.
Proper Bench Positioning: Ensure your head, shoulders, and buttocks are firmly in contact with the bench to maintain proper alignment.
Neutral Wrist Position: Keep your wrists in a neutral position, avoiding unnecessary bending to prevent strain.
Full Range of Motion: Make sure to perform the exercise with a full range of motion without compromising form. This ensures that you are working the muscles effectively.
Warm-Up: Always warm up your shoulders and chest with some dynamic stretches before performing the chest fly to reduce the risk of injury.
Avoid Locking Elbows: Don’t lock your elbows at the top of the movement. Maintain a slight bend to keep tension on the chest muscles.

Exercise overview

Exercise tips and tricks

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