Flat Dumbbell Chest Flys

Equipment

Gym Equipment Needed

Muscle Group

Chest

Setup

Use a flat bench and a pair of light-to-moderate dumbbells you can control smoothly. Flys are an isolation movement—err on the lighter side and prioritize a controlled stretch and squeeze. Make sure you have room to lower the dumbbells safely.

Starting Position

Lie on the bench with feet flat on the floor. Press the dumbbells up above your mid-chest with palms facing each other. Retract and depress your shoulder blades (down and back) to stabilize the shoulders. Keep your chest up, core braced, and a soft bend in your elbows that stays consistent throughout the set. Wrists stay neutral and stacked.

Execution

Inhale and lower the dumbbells out to the sides in a wide arc, maintaining the same slight elbow bend. Lower until you feel a strong stretch across the chest while keeping shoulders down and controlled—don’t let the dumbbells sink too deep. Exhale and bring the dumbbells back up along the same arc, squeezing your chest as the weights return over your chest line. Pause briefly at the top without banging the dumbbells together. Repeat for the desired reps with smooth tempo and constant tension.

Tips on doing this exercise

Keep “shoulders down and back” throughout to protect the shoulder joint and target the chest.

Maintain a consistent elbow bend—think “hug the tree.”

Use a slow lowering phase (2–3 seconds) to maximize time under tension.

Stop the descent at your deepest pain-free stretch—don’t chase depth at the expense of shoulder comfort.

Progress by adding reps first, then small weight increases while keeping the same smooth range and control.

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Common Mistakes

Using too much weight and losing control or turning it into a press

Letting elbows bend and straighten (changes the movement pattern)

Dropping too deep and overstretching the shoulder joint

Letting shoulders roll forward or shrug up during the rep

Rushing the descent or bouncing out of the bottom

Bringing dumbbells too far forward over the face instead of over the chest

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Recommended Ranges

Hypertrophy focus: 3–4 sets of 10–15 reps (controlled tempo)

Accessory/pump: 2–4 sets of 12–20 reps (lighter, constant tension)

Strength-endurance: 3–4 sets of 8–12 reps (moderate, strict form)
Rest 45–90 seconds between sets.

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