Dumbbell Press Flyes

GymDaze demonstration

Watch Dumbbell Press Flyes

Technique

How to perform Dumbbell Press Flyes

1. Lie on a flat bench with a dumbbell in each hand, your feet planted and your upper back supported.
2. Position the dumbbells above your chest with your palms facing forward or angled slightly inward and your elbows softly bent.
3. Lower the dumbbells outward in a controlled arc, using more elbow bend than in a conventional fly.
4. Keep your upper back against the bench and stop the lowering at a range you can control.
5. From the lowered position, press the dumbbells upward and toward one another over your chest as your elbows straighten.
6. Repeat the outward lowering and pressing return without bouncing the weights or lifting your shoulders off the bench.

Programming relevance

Muscles involved

Primary targets: Pectoralis Major Sternocostal Head, Pectoralis Major Clavicular Head.