Dumbbell Flys

dumbbell bench press exerciseEquipment 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.

Key points to remember

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Fitness is the key to success in sport. Following basic principles, you can develop fitness components such as strength, speed and endurance. See our colection of exercises and fitness equipment. Ensure you warm-up and stretching before any workout.

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