isolation · Isolation
Flat Dumbbell Fly
Flat Dumbbell Fly is an isolation isolation movement for chest, using Dumbbells and Flat Bench. It also works front delts. 3 sets of 10-15, 1 min rest.
- Primary muscle
- Chest
- Equipment
- Dumbbells and Flat Bench
- Difficulty
- Intermediate
- Sets and reps
- 3 × 10-15
- Rest
- 60s
- Force
- push
How to do it
- 1Set up
Flat bench, bells over the chest, elbows locked at a fixed soft angle.
- 2The cue that matters
Open until the pecs stretch, then hug back up - never press.
- 3Work it
3 sets of 10-15, resting about 1 minute between them.
Muscles worked
Chest does most of the work. Front delts take the rest.
Chest exercisesfront delts