Dumbbell Fly to Press
Also known as: DB Fly to Press, Dumbbell Flye to Press, Dumbbell Flies to Press, Fly to Press, Dumbbell Fly and Press, Fly-Press Combo
Body region
Muscles
Main
Helps
Holds
Equipment
Technique
- Lie back on a flat bench and hold the dumbbells straight above the chest, palms turned toward each other.
- With a soft elbow bend, open the arms wide into a fly until you feel a stretch in the chest.
- Bring the dumbbells back over the chest, then lower them to the sides of the chest and press them up.
- Return to the top and start the next fly.
Cues
- Use lighter weight than for a normal press.
- Keep the shoulder blades pinned back on the bench.
Common mistakes
- Dropping too deep in the fly.
- Using weights too heavy for the fly portion.
- Letting the dumbbells collide at the top.