One-Arm Flat Bench Dumbbell Chest Flye
Differentiation: Mechanics
This variation of Chest Flyes is unique. Here is how: you perform reps with one arm for a full set, | then switch the dumbbell to your other arm. Working individual sides allows you to focus on working each chest muscle individually. Working individual sides increases the definition of your chest. Since you use only one arm at a time, | you must grip the side of the bench using the hand on your non-working arm | and engage your core to counterbalance the weight on your other side. Engaging your core eventually increases the overall strength in your core.
Starting Position
To get into starting position, do this...
1) While holding a dumbbell in one hand, sit on the bench.
2) Locate a movable flat bench.
3) Obtain one dumbbell.
4) Rest the dumbbells on or near your thighs until ready to lay back on the bench.
5) Lie on your back lengthwise on the flat bench.
6) Place your feet flat on the floor
7) Grasp the dumbbell in your left hand - with your palm facing forward
8) ...and rest it on your left thigh.
9) Grip the side of the bench with your other hand for stability.
10) Bring your arm and dumbbell outward to until your arm is almost parallel with the floor with your elbow slightly bent.
Main Mechanics
Once in starting position, do this...
1) This is the starting position.
2) Arc your arm inward as you lift the dumbbell upward,
3) ...until your arm is fully extended and over your chest while maintaining a slight bend in your elbow.
4) Inhale as you lower the dumbbell outward to the left using an arc motion.
5) Once you feel your chest muscles tighten, hold this position for a count of one second.
6) Then, exhale as you again arc the dumbbell up and over your chest.
7) Repeat reps for a full set using that arm.
8) When all reps are finished, switch the dumbbell to your right hand. Then, perform the same number of reps using your opposite arm.
9) When your set is complete, lower each dumbbell to your thigh and then to the floor.
Proper Form
Pay special attention to following proper form by...
Keep your arm slightly bent at the elbow and maintain this same angle during the movement.
Be sure to maintain control of the dumbbell. Do not allow the dumbbell to tilt forward or backwards. Keep your arm perpendicular to the floor.
Gear Advice
To perform this exercise, you will need access to dumbbells. If you want to perform this exercise at home, we have listed a link below to the Bowflex SelectTech Dumbbell Set - which you can order from Amazon dot com. For your hands, we encourage you to order the Harbinger 1250 Training Grip WristWrap Glove or use weightlifting chalk instead of wearing a glove.
Gear You'll Need
| Brand | Product | Price |
|---|---|---|
| Bowflex SelectTech 552 Dumbbell Set | $299.00 | |
| Weightlifting Chalk | $11.15 | |
| Harbinger Training Grip WristWrap Glove | $26.99 |
No video has been published yet.
Appearing in the Video
Nobody appears in the video.
Tip
Alternatively, if you have a partner, he can hand the dumbbell to you - after you lie down.