LiftSets / Exercises / One-Arm Flat Bench Dumbbell Flye

One-Arm Flat Bench Dumbbell Flye

Works the chest.

What to think about

• Slight bend in the elbow, kept fixed.
• Open in a wide arc to a stretch across the chest.
• Squeeze the weights together over the chest.

How to do it

1. Lie down on a flat bench with a dumbbell in one hand resting on top of your thigh. The palm of your hand with the dumbbell in it should be at a neutral grip.
2. By using your thighs to help you get the dumbbell up, clean the dumbbell so that you can hold it in front of you with your lifting arm being fully extended. Remember to maintain a neutral grip with this exercise. Your non lifting hand should be to the side holding the flat bench for better support. This will be your starting position.
3. Your arm with the weight should have a slight bend on your elbow in order to prevent stress at the biceps tendon. Begin by lowering your arm with the weight in it out in a wide arc until you feel a stretch on your chest. Breathe in as you perform this portion of the movement. Tip: Keep in mind that throughout the movement, your lifting arm should remain stationary; the movement should only occur at the shoulder joint.
4. Return your lifting arm back to the starting position as you squeeze your chest muscles and breathe out. Tip: Make sure to use the same arc of motion used to lower the weights.
5. Hold for a second at the contracted position and repeat the movement for the prescribed amount of repetitions.
6. Switch arms and repeat the exercise.

Other exercises for the chest

• Alternating Floor Press
• Barbell Bench Press - Medium Grip
• Barbell Incline Bench Press - Medium Grip
• Bent-Arm Dumbbell Pullover
• Butterfly
• Cable Crossover
• Decline Barbell Bench Press
• Decline Dumbbell Bench Press

Track it in LiftSets

Log one-arm flat bench dumbbell flye with last time's numbers in front of you, a rest timer on your lock screen and a graph of your progress.

Coming soon to the App Store