Dumbbell Flys

dumbbell bench press exerciseEquipment Required: a pair of dumbbells, flat bench


  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.

Key points to remember



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Fitness Extra

If you are new to exercise, consider getting a medical assessment before doing too much. Fill out a PARQ to see if you are ready. The best thing you could do is perform a warm-up before each fitness session, which should include some stretching. When training, following correct exercise technique can help reduce injuries and maximise fitness gains.

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