Flat Bench Dumbbell Flys

Beginner Level of Difficulty

The flat bench dumbbell fly is a beginner upper body exercise. This exercise targets the chest and is suitable for any fitness level.


Picture of Chest


Strengthening the chest muscles will help you push things easily and effortlessly. The muscles in your chest help stabilize your shoulder joint, which reduces your vulnerability shoulder joint injuries. Working your chest muscles also has an aesthetic factor (body contouring).

Picture of Triceps


Triceps are an often forgotten muscle group. Triceps are located on the opposite side of the biceps at the back of the upper arm. Well strengthened and defined triceps make the arm look bigger and sleeker (reducing the "flabby arm" look).

Equipment Used

Picture of Bench


A weight training bench is a piece of equipment that has a resemblance to a normal (e.g. park) bench, but is cushioned and designed for use in the weight room.

Picture of Dumbbells


The dumbbell, a type of free weight, is a piece of equipment used in weight training. It can be used individually or in pairs (one for each hand). Dumbbells vary in weight from 3lbs. up to 150lbs.

Exercise Instructions

flat bench dumbbell flys - step 1

Step 1

Start on the bench with the dumbbells in your hands held above your chest.

flat bench dumbbell flys - step 2

Step 2

Keep a soft bend in your elbows and open your arms up to the side of the bench.

flat bench dumbbell flys - step 3

Step 3

Pull your arms back up together over top of your chest and repeat.