- 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.