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Intermediate
Dumbbell Fly Flat Bench
3 steps Updated 29/08/2026
Dumbbell Fly Flat Bench is a free weights exercise targeting Chest (Pectoralis Major) using Dumbbells.
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How to perform it
- Begin by lying on a flat bench with your feet flat on the floor for stability. Hold a dumbbell in each hand with your arms extended straight above your chest, palms facing each other.
- Lower the dumbbells out to your sides in a wide arc, maintaining a slight bend in your elbows. Lower until your upper arms are parallel to the floor or slightly below chest level.
- Bring the dumbbells back up to the starting position by squeezing your chest muscles, keeping the slight bend in your elbows throughout the movement.
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Variations and related exercises
3 Leg Chatarunga Pose
Above Head Chest Stretch
Alternate Punching
Archer Push Up
Last updated: 29/08/2026
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Dumbbell Fly Flat Bench
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