MotionBilateral Push

Type of exerciseCompound

Muscles usedTriceps, Shoulders


The flat dumbbell fly is a simple exercise where you learn how to work the chest movement. The dumbbell fly is a second step, it contracts more strongly your pectorals, it is more fluid than a bar and allows in addition a better stretching of the muscles on large amplitudes.

This compound and polyarticular exercise works mainly the muscles of the chest : the small and the large pectoralis. As well as secondary muscles such as the anterior deltoid located internally of the shoulder and triceps.

Flat dumbbell fly instructions

  • 1. Take the dumbbells in your overhand hands and lie flat on the bench.
  • 2. Spread your elbows out and align the dumbbells on each side of your chest.
  • 3. Plate your back on the bench or with your natural curvature. Keep your legs on the ground or on the bench sides if your back is bent.
  • 4. While exhaling, raise the dumbbells in half circle above the chest while lengthening the elbows.
  • 5. Go down by bending your elbows. And align your dumbbells on each side of your chest.
  • 6. Continue your series by repeating the movement.

Flat dumbbell fly : our techniques, tips and advice

  • 1. Do not hit the dumbbells on the climb to keep the focus on the muscles contraction.
  • 2. Do not stretch your elbows at full amplitude at the ascent, keep a minimum of bending for your safety.
  • 3. Do not down too low with your elbows depending to your shoulders level. Do not look for too much amplitude.
  • 4. The pelvis is still on the ground to secure it, you must contract abdominals and glutes at the same time.
  • 5. Focus your attention on your elbows and pecs. Think of a tightening movement.
  • 6. Stop your series if there is pain in the elbows or shoulder.

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