Posted on

Lying Dumbbell Pec Fly

This exercise targets your pecs.

Holding a dumbbell in each hand with palms facing forward, lie on your back on a flat bench with your feet placed firmly on the floor or the bench itself so that you can keep your spine in a neutral position. Pull your shoulder blades down and back so that they make firm contact with the bench. Your head, shoulders, and butt should make contact with the bench throughout the exercise.

Press the dumbbells to a position shoulder-width apart with your elbows straight. Turn your arms so that your palms face inward, with a slight bend in the elbows. Keep the wrist in neutral position. Do not bend the wrists.

Inhale and slowly lower the dumbbells in a wide arc until they are level with your shoulders. Keep the dumbbells parallel with each other during the movement.

Exhale and slowly return to starting position in the same wide arc pattern.

5 thoughts on “Lying Dumbbell Pec Fly

  1. Pecs!!!! Pecs!!!! save the pecs!!! lol. Random.
    Anywho, I have done this exercise once before, it was something new for me to try and I had to reduce my dumbbell weight in order to stick with the proper form and technique, I don’t remember feeling much burn in my pecs (that is somewhat how I remember if I am doing the exercise correctly) but I made sure to focus them.. it is a harder exercise if you don’t use weights that you are can sustain for the full range of motion.


    1. Haha! It´s an isolation exercise. You don´t need to much weight but, you better feel the burn or something is wrong 😉
      Hugs, Chape

      1. Yes, I was feeling the “burn” in my arms, instead of my pecs, and in that moment is when i realized something I was doing was not correct. I had to go down in weight in order to get my form/technique correct and in order to avoid the burn in the wrong place.. that is a lesson for anyone who works out, if you feel someplace it shouldnt, more than likely you are doing the exercise incorrectly, so fix it 🙂

      2. It´s an important lesson, but many men don´t want to learn it lol

      3. Hahahahahaahah! – like how you said men Chape, lol.

I´d love to know what you think