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Chest

One-Arm Flat Bench Dumbbell Flye

One-Arm Flat Bench Dumbbell Flye (Start)One-Arm Flat Bench Dumbbell Flye (End)
LevelBeginnerEquipmentDumbbellMechanicIsolationForcePush

A one-sided chest flye on a flat bench that opens and closes the arm in a broad arc to stretch and contract the pecs.

Strength
Primary musclesChest

Energy burned

≈ 19 kcalFor 3 × 8–12, rest 90s · ≈ 3.3 kcal/min

Estimate range 14–24 kcal (±25 %)

Muscle mass worked6 %
Effort during a set5.1 MET
Your lean mass53.5 kgBody fat estimated from BMI and age

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

  1. 1Lie on a flat bench holding one dumbbell, thumb side up, arm extended over the chest.
  2. 2Keep a gentle bend in that elbow.
  3. 3Rest the free hand on your stomach for balance.

How to perform

  1. 1Open the working arm outward in a wide arc while the elbow angle stays fixed.
  2. 2Descend until you feel a comfortable chest stretch.
  3. 3Sweep the weight back along the same path.
  4. 4Squeeze the pec at the top, repeat, then switch sides.

Alternatives

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More with Dumbbell

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Stretches for Chest

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