FlexDumbbell Flyes
Muscles worked
- Pectoralis Major (Sternal Head)
- Pectoralis Major (Clavicular Head)
- Anterior Deltoid
- Biceps Brachii
- CategoryPush
- Default target2 sets × 10–12 reps per side
- EquipmentDumbbells, Bench (optional)
- Movement patternIsolation Upper
- Training stylesHypertrophy, Strength
Technique
Setup
Lie flat on a bench with feet planted. Hold dumbbells directly above your chest, palms facing each other, with a slight bend in the elbows.
Movement
Lower the weights in a wide arc out to the sides until you feel a comfortable stretch in your chest. Squeeze your pecs to pull the weights back to the starting position along the same arc.
Form Tip
Imagine hugging a large barrel. Maintain the elbow angle throughout to keep tension on the chest and avoid shoulder strain.
Increase Difficulty
Increase weight or add a 2-second pause at the bottom stretch.
Decrease Difficulty
Reduce the range of motion or use lighter dumbbells.
Hear the cue
The trainer's spoken setup and form tip for this exercise — the same clips Flex plays in a session.