Flat Dumbbell Fly
Classic stretch-mediated hypertrophy movement for chest width.
3D Visual Form & Technique Demonstration
Biomechanically verified form execution and joint angle cues.
Lie on flat bench holding dumbbells directly above chest with palms facing each other. Slightly bend elbows and maintain this fixed angle throughout.
- Primary Muscle: CHEST
- Secondary Synergists: FRONT-DELTS
- Rest Interval: 60 seconds between sets
Flat Dumbbell Fly Anatomy Activation
Primary motor unit recruitment for chest with secondary synergist stabilizers.
Step-by-Step Execution Guide
Lie on flat bench holding dumbbells directly above chest with palms facing each other.
Slightly bend elbows and maintain this fixed angle throughout.
Lower dumbbells outward in wide arc until feeling deep chest stretch.
Bring weights back together using pectoral contraction.
Common Mistakes & Form Fixes
Lowering dumbbells too far below bench level risking shoulder strain.
Straightening arms into a press.
Do not use excessive load; focus on stretch and mind-muscle connection.
Alternative Exercises & Swaps
If the equipment is occupied or you need a joint-friendly variation, substitute with these approved movements:
