Home > Fitness Training > Exercise Database > Dumbbell Exercises > Dumbbell Flys

Equipment Required: a pair of dumbbells, flat bench

Technique

1. Lie on a flat bench with your feet on the floor for stability.
2. Holding a dumbbell in each hand, push them upward and together directly above the chest.
3. Elbows should be slightly bent and the palms should face each other.
4. Lower the dumbbells to the sides of the chest, keeping the elbows in the same position, until the weights are at the level of the shoulders.
5. Return the dumbbells back up to the starting position.

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Key points to remember

• Keep the abdominals tight and the lower back in a neutral position

Alternatives

• dumbbell bench press

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Related Pages

• More Dumbbell Exercises
• The Dumbbell Press fitness test
• Free weights for sale in the fitness store