Chest, Hyperstrike Exercise Videos

Flat Bench Dumbbell Fly

[Elite_video_player id=”478″]

Muscle Groups
  • Chest
  • Chest strength.


Flat Bench Dumbbell Fly is a great isolation exercise for strengthening and shaping the chest muscles.


  • With the dumbbells in you hand, lay down flat on the bench.
  • Your head, neck, upper back and hips should make contact with the bench.
  • Start with the dumbbells up, arm straight.
  • Slowly lower the dumbbells to the side, keeping your arms slightly bent.
  • Pause, and return the dumbbells to the top. Repeat.


  • Hunching the shoulders.
  • Lifting the hips off the bench.