How to Do Dumbbell Fly Flat Bench Slow

Dumbbell Fly Flat Bench Slow is a chest exercise using bench and dumbbell, listed as intermediate in the A90 Training Club catalogue.

Primary muscle

Chest

Equipment

Bench, Dumbbell

Difficulty

Intermediate

01 / Move with control

How to perform

How to do Dumbbell Fly Flat Bench Slow

  1. 01Lie flat on the bench with feet pressed into the floor and dumbbells held over the chest.
  2. 02Lower the weights in a wide arc over a four-second count while keeping a slight bend in the elbows.
  3. 03Deepen the stretch until the dumbbells are level with the torso.
  4. 04Squeeze the chest muscles to bring the weights back to the start position in a controlled arc.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Dumbbell Fly Flat Bench Slow

Primary Stabiliser Inactive

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Primary movers

  • Chest Pushes the arms forward and across the body.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Stop the dumbbells when the elbows reach bench height to avoid excessive strain on the anterior shoulder capsule.

Same coaching engine used inside the A90 app

05 / FAQ

Dumbbell Fly Flat Bench Slow questions

What muscles does Dumbbell Fly Flat Bench Slow work?

Dumbbell Fly Flat Bench Slow is catalogued as a chest exercise in A90 Training Club, with the chest as its primary muscle group.

How do you do Dumbbell Fly Flat Bench Slow correctly?

Lie flat on the bench with feet pressed into the floor and dumbbells held over the chest. Lower the weights in a wide arc over a four-second count while keeping a slight bend in the elbows. Deepen the stretch until the dumbbells are level with the torso. Squeeze the chest muscles to bring the weights back to the start position in a controlled arc.

What is the A90 coach tip for Dumbbell Fly Flat Bench Slow?

Stop the dumbbells when the elbows reach bench height to avoid excessive strain on the anterior shoulder capsule.

Is Dumbbell Fly Flat Bench Slow suitable for beginners?

Dumbbell Fly Flat Bench Slow is rated intermediate in the A90 Training Club catalogue.

What equipment do you need for Dumbbell Fly Flat Bench Slow?

Dumbbell Fly Flat Bench Slow uses bench and dumbbell.

A90 Intelligence

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