Impersonal Trainers

A blog for fitness, nutrition, and motivation.

Dumbbell Straight Flies on Weight Bench


1) Position yourself on a free standing flat bench, grab a dumbbell in each hand, and lay flat on your back.

2) Bring the dumbbells up to your chest.

3) Press the dumbbells up directly above the chest with palms facing downward toward the bottom of the bench.

4) Keeping a slight bend in the elbows, lower the dumbbells out wide to your sides, keeping the palms facing downward toward the bottom of the bench.

5) You should feel a good stretch in your chest muscles.

6) When you lift the dumbbells back up together to the peak position, visualize hugging a giant tree trunk.

7) At the top of the peak of the movement, squeeze your pecs together for a one-count.

8) When lowering the dumbbells back down again to your sides, be sure to lower the weight in a slow and controlled fashion.

9) Repeat this movement for as many repetitions as you can until failure.

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4 Comments»

  1/7/10 Workout – Chest « Impersonal Trainers wrote @

[…] Press on Floor – 12×2 6 – Decline Dumbbell Press on Bowflex – 12×2 7 – Dumbbell Straight Flies on Exercise Ball – 12×2 8 – Decline Flies on Bowflex – 12×2 9 – Incline Pushups on Exercise […]

  1/13/10 Workout – Chest « Impersonal Trainers wrote @

[…] Incline (Supinating) Dumbbell Flies on Exercise Ball – 12×2 2. Dumbbell Straight Flies on Exercise Ball – 12×2 3. Alternating Dumbbell Press on Floor – 12×2 4. Incline Overhead Dumbbell […]

  2/1/10 Workout – Chest « Impersonal Trainers wrote @

[…] Press on Bench 2. Dumbbell Flies on Exer Ball/Flat Bench 3. Decline Dumbbell Press on Bench 4. Dumbbell Str Flies on Exer Ball/Bench 5. Decline Dumbbell Flies (on Bench) 6. One Arm Press […]

  1/27/10 Workout – Chest « Impersonal Trainers wrote @

[…] Dumbbell Flies on Exer Ball/Flat Bench – 3×12 Dumbbell Press on Floor – 3×12 Dumbbell Str Flies on Exer Ball/Bench – […]


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