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Fly Press Extension Chain
Beginner 46 min

Fly Press Extension Chain

Calories

345 kcal

Equipment

Flat Bench, Pec Deck Machine, Barbell, Shoulder Press Machine, Resistance Band

Intensity

—

Focus

Chest, Front Delts, Triceps

Workout Exercises

1

Dumbbell Bench Press

8 min

Flat Bench Chest

Description

A classic horizontal pressing movement performed lying on a flat bench to build overall chest strength and size while also involving the triceps and front delts as secondary movers.

How to perform

  1. Step 1

    Step 1

    Lie on the bench with your feet flat and your shoulder blades pulled down and back. Hold a dumbbell in each hand over your mid-chest with your wrists straight and elbows slightly tucked. Brace your core and keep your ribcage down.

  2. Step 2

    Step 2

    Lower the dumbbells under control until your elbows are slightly below the bench level or you feel a strong chest stretch. Keep your forearms close to vertical and don’t let your wrists bend back. Maintain steady foot pressure and a tight upper back on the bench.

  3. Step 3

    Step 3

    Press the dumbbells up and slightly inward until they’re back over your mid-chest. Finish with your elbows straight but not hyperextended, keeping your shoulders down and back. Stabilize at the top and prepare for the next rep.