Dumbbell Press Flyes

Technique

How to perform Dumbbell Press Flyes

1. Lie down on a flat bench with a dumbbell in each hand, feet planted firmly on the floor.
2. Position the dumbbells above your chest, arms extended but with a slight bend at the elbows.
3. Keep your palms facing forward or angled slightly inward. This is your starting position.
4. Inhale as you lower the dumbbells outward in a controlled arc, similar to the motion of a fly. Your elbows should remain bent more than in a typical fly, resembling a press. Once you feel a stretch in your chest, exhale as you press the dumbbells back up, bringing them closer together over your chest in a press-like motion.
5. Maintain steady control throughout the entire movement and avoid locking out your elbows at the top.
6. Keep your shoulders retracted and back against the bench.
7. Repeat for the prescribed repetitions.

GymDaze demonstration

Watch Dumbbell Press Flyes

Programming relevance

Muscles involved

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