Library / Chest
Flat Dumbbell Chest Fly
Dumbbell · Isolation · Isolation
Chest Anterior Deltoid
Default prescription & biomechanics
- Primary muscles
- Chest
- Secondary muscles
- Anterior Deltoid
- Equipment
- Dumbbell
- Movement pattern
- Isolation (Push force)
- Difficulty
- Beginner
- Working rep range
- 10-15 reps per set
- Between-set interval
- 75 seconds rest
- Intensity & MET
- Moderate (3.8 MET)
Step-by-step coaching cues
- Lie on a flat bench holding dumbbells with palms facing each other.
- Lower the bells in a wide arc with a fixed bend in the elbows until elbows reach bench level.
- Reverse the motion using your chest before reaching the point where tension drops at the top.
Joint & safety considerations
Filtered for Shoulder Impingement sensitivity. When you flag shoulder impingement sensitivity in your WorkoutCard training brief, the AI programme generator automatically substitutes a lower-stress alternative from the relations table below.
Biomechanical alternatives & swaps
Used by the in-app Swap sheet when your equipment is occupied or when adjusting exercise difficulty.
| Exercise | Relationship | Equipment |
|---|---|---|
| Band Hip Adduction | Bands swap | Bands |
| Barbell Split Snatch | Barbell swap | Barbell |
| Bodyweight Muscle Up | Bodyweight swap | Bodyweight |
| Brettzel | Bodyweight swap | Bodyweight |
| Cable Cross Over Revers Fly | Cable swap | Cable |
| Cable Hip Adduction | Cable swap | Cable |
From the WorkoutCard biomechanical library (613 verified movements). For general strength and conditioning education, not medical or physiotherapy advice.