Setup
Perform the Flat Dumbbell Chest Fly with Dumbbells of appropriate weight
Starting Position
Lie flat on a bench with a dumbbell in each hand, held directly above your chest
Execution
- Lie flat on a bench with a dumbbell in each hand, held directly above your chest.
- Keep a slight bend in your elbows and maintain a neutral grip.
- Lower the dumbbells out to the sides in a wide arc until you feel a stretch in your chest muscles.
- Pause briefly at the bottom of the movement, then return to the starting position by squeezing your chest muscles.
- Repeat the exercise for the recommended number of repetitions.
Tips on doing this exercise
Maximize the effectiveness of your Flat Dumbbell Chest Fly with these tips:
- Maintain a controlled movement throughout the exercise, focusing on the mind-muscle connection with your chest.
- Use a weight that allows you to maintain proper form and range of motion without straining your shoulders.
- Focus on the stretch and contraction of your chest muscles during each repetition.
Common Mistakes
Ensure safe and effective execution of the Flat Dumbbell Chest Fly by avoiding these common mistakes:
- Using excessive weight that compromises form and puts unnecessary stress on your shoulders.
- Arching your back or lifting your shoulders off the bench; maintain a stable and flat position throughout the exercise.
- Allowing your elbows to bend too much, as this shifts the focus away from your chest muscles.
Recommended Ranges
- Hypertrophy (Muscle Growth): Aim for 8-12 repetitions per set, 3-4 sets.
- Strength Development: Aim for 4-6 repetitions per set, 3-4 sets.
