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Flies with dumbbells on the flat bench

Dumbbell fly movements are a widely used training exercise for the middle chest. If you want to specifically build your muscles and lose weight simultaneously, you'll find additional information here about the involved muscle groups and the correct execution.

Muscles targeted in dumbbell fly movements for the middle chest The focus of the flat bench butterfly exercise is on strengthening your chest muscles (musculus pectoralis major). In particular, it stimulates the middle fibers. Additional support comes from the front part of the deltoid muscle (musculus deltoideus pars clavicularis) and the anterior serratus muscle (musculus serratus anterior).

Execution of dumbbell fly movements for the middle chest Dumbbell fly movements are suitable for both beginners and advanced individuals. Here you will find essential information, categorized by body position and execution of the movement.

Body position

First, equip the gym with a flat bench and grab two dumbbells with an appropriate weight. Grip the dumbbells with a neutral grip. Your arms are slightly bent as you lie on the flat bench. Ensure that the lower back does not touch the cushion. Your legs are bent at an angle on the floor, providing stable support. After tensing your abdominal muscles, you can start the movement.

Movement execution

While inhaling, lower the dumbbells to the sides. The arms are almost fully extended, with the elbows only slightly bent. Ensure that the rotation comes from the shoulders to slowly move the dumbbells to the side. The position of the arms changes while the rest of your body remains in place. While exhaling, press the arms back up until the dumbbells meet above the chest without touching.

Stressed muscles and common mistakes

Additional information about the involved muscles and typical mistakes in performing the exercise "Dumbbell Flyes on the Flat Bench" can be found on the Dumbbell Flyes website.

Alternative variations to flyes with dumbbells on the flat bench

To make your training more diverse, you can also turn to similar exercises or further variations of Dumbbell Flyes on the Flat Bench.

Negative flyes with dumbbells

Inverse Dumbbell Flyes are a fitness exercise targeting the lower chest. By paying attention to the inverse execution, you primarily stimulate the lower muscle fibers of your major chest muscle. Both the body posture and the execution of the movement do not pose a significant challenge for athletes, allowing anyone to perform Inverse Dumbbell Flyes. However, you are likely to see this exercise rarely in the gym, as not every facility has an incline bench, which is essential for this exercise. Additionally, it is not always easy for individual trainees to get the dumbbells into the starting position. For those who possess the necessary equipment and have a training partner, incorporating Inverse Dumbbell Flyes into the training plan offers a more varied way to train the lower chest muscle.

Dumbbell flyes on the incline bench

The fitness exercise Dumbbell Flyes on the Incline Bench is performed on an incline bench with an angle between 45 and 60 degrees. The Flyes on the Incline Bench target the upper fibers of your chest muscles. This is a result of the inclined body posture. This exercise for chest muscle development is present in many training plans. Beginners, advanced individuals, and professionals alike opt for this exercise. The fitness exercise is particularly suitable for athletes who place great emphasis on a comprehensive development of the chest muscles.

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Flies with dumbbells on the flat bench

Body position

Movement execution

Stressed muscles and common mistakes

Alternative variations to flyes with dumbbells on the flat bench

Comments

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