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Chest · Dumbbell
Dumbbell Fly Flat Bench Slow
Dumbbell Fly Flat Bench Slow is an intermediate isolation strength exercise that works the pectorals (chest), with the shoulders assisting. It needs a dumbbell and a bench. A typical prescription is 3 sets of 10-15 reps, and it burns about 5.5 calories per minute.
- Target
- Pectorals
- Body part
- Chest
- Equipment
- Dumbbell
- Category
- Strength
- Mechanic
- Isolation
- Force
- Push
- Sets × reps
- 3 × 10-15
- Calories / min
- ≈ 5.5 kcal
Primary muscles
- Chest · Pectoralis Major
Secondary muscles
- Shoulders · Deltoids
How to do Dumbbell Fly Flat Bench Slow
- Begin by lying on a flat bench with your feet flat on the floor for stability. Hold a dumbbell in each hand with your arms extended straight above your chest, palms facing each other.
- Slowly lower the dumbbells out to your sides in a wide arc, maintaining a slight bend in your elbows. Lower until your upper arms are parallel to the floor or slightly below chest level.
- Slowly bring the dumbbells back up to the starting position by squeezing your chest muscles, keeping the slight bend in your elbows throughout the movement.
Form tips
- Avoid allowing the dumbbells to touch at the top to maintain tension in the chest muscles.
- Keep your feet flat on the floor to provide stability and support.
- Ensure your wrists remain straight and aligned with your forearms.
Dumbbell Fly Flat Bench Slow alternatives
More pectorals exercises
Dumbbell Fly Flat Bench Slow FAQ
What muscles does Dumbbell Fly Flat Bench Slow work?
Dumbbell Fly Flat Bench Slow mainly works the pectorals in the chest (Pectoralis Major). The shoulders work as secondary muscles.
What equipment do you need for Dumbbell Fly Flat Bench Slow?
You need a dumbbell and a bench.
How many sets and reps of Dumbbell Fly Flat Bench Slow should I do?
Start with 3 sets of 10-15 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Dumbbell Fly Flat Bench Slow good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler chest exercises.
How many calories does Dumbbell Fly Flat Bench Slow burn?
About 5.5 calories per minute for a person of around 70 kg, based on a MET value of 4.5. Ten minutes of work is roughly 55 calories; heavier people burn more.
What is a good alternative to Dumbbell Fly Flat Bench Slow?
Other exercises for the pectorals include Flat Bench Cable Fly, Incline Bench Cable Fly, Machine Fly and Cable Bench Fly Press.
For developers
Use Dumbbell Fly Flat Bench Slow in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
# One request returns the exercise and its 720p media links curl "https://api.workoutxapp.com/v2/exercises/ex_ADFSHP" \ -H "X-WorkoutX-Key: YOUR_API_KEY" { "id": "ex_ADFSHP", "name": "Dumbbell Fly Flat Bench Slow", "model": "male", "counterpartId": "ex_MD3JHX", "target": "Pectorals", "equipment": "Dumbbell", "media": { "mp4": "https://…/ex_ADFSHP/mp4-720.mp4?…", "poster": "https://…/ex_ADFSHP/poster.jpg?…" } }