The primary muscles stressed in this movement are the chest muscles (pectoralis major and minor). The secondary muscles stressed are the shoulders.

Starting Position

Grab a dumbbell in each hand and carefully lay on a decline bench (your head above your feet) with your arms extended up toward the ceiling. Push your chest up toward the ceiling and squeeze your shoulder blades together.

MovementDumbbell Flyes

With your elbow slightly bent, take two to four seconds to lower the dumbbell out to the side until your elbows are level with your shoulders, keeping your wrists straight and your palms facing up toward the ceiling. Raise the dumbbells straight up to the starting position again, keeping your elbows slightly bent. Contract your chest hard before repeating the movement.

Training Tips

  • When raising the dumbbells up to the starting position do not overextend your shoulders and raise them off the bench. This will help isolate the chest muscles.

Warning Tips

  • Do not overextend your shoulders when raising the dumbbells up. Failure to do so can result in serious injury to your shoulders.
  • Do not excessively arch your back or raise your hips off the bench. Failure to do so can result in serious injury to your back.
  • Do not lower the dumbbells any faster than two to four seconds. You must be in control at all times during this movement. The faster you perform this movement, the less control you will have, which in turn will increase your risk of injury.

Robert BoveeRobert Bovee Certified Master PPT, RTS, ETS, FTS

As one of the most successful Professional Personal Trainers and Exercise/Fitness Therapists in the United States, Robert continues to remain at the forefront of the industry by providing his clients with a thorough education and the tools to implement that education. By improving his client’s physical health, strength, endurance, cardiovascular fitness and nutritional habits, he is able to motivate them to lead longer, happier and more productive lives. Find out more about Robert and his personal training career and services, here.


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