Dumbbell Lying Bench Poliquin Fly

Muscles worked

Setup

1. Lie flat on a bench with your feet planted firmly on the floor for stability.
2. Hold a pair of dumbbells directly over your chest with a neutral grip (palms facing each other).
3. Retract your shoulder blades into the bench and maintain a slight natural arch in your lower back.
4. Start with the weights touching or nearly touching at arm's length.

How to do it

1. Inhale and lower the dumbbells out to the sides in a wide, controlled arc (fly motion), keeping only a slight bend in the elbows.
2. Continue the eccentric phase for a 3-4 second count until you feel a deep stretch in your chest.
3. At the bottom of the movement, pull your elbows in toward your ribs to transition the dumbbells into a neutral-grip press position.
4. Exhale and press the dumbbells vertically back to the starting position using a short lever (pressing motion).

Form checklist

• Keep your shoulder blades pinned back and down throughout the entire set.
• Do not allow the dumbbells to drop below the level of the bench to protect the shoulder joints.
• Ensure the transition from the fly to the press is smooth and controlled.
• Maintain a consistent tempo, emphasizing the slow lowering phase.

Pro tips

• Focus on the 'mind-muscle connection' during the wide lowering phase, as this is where the most muscle fiber recruitment occurs.
• Select a weight that is roughly 10-20% heavier than what you would use for a standard dumbbell fly to take advantage of the mechanical overload.

Make it harder

• Add a 2-second isometric pause at the bottom of the fly phase before tucking the elbows to press.
• Slow the eccentric (lowering) phase down to a full 5-6 seconds to maximize time under tension.

Frequently asked

What muscles does the dumbbell lying bench poliquin fly work?

The dumbbell lying bench poliquin fly primarily targets the pectorals, and also works the triceps as secondary muscles.

What equipment do you need for the dumbbell lying bench poliquin fly?

The dumbbell lying bench poliquin fly uses dumbbell.

Is the dumbbell lying bench poliquin fly good for beginners?

The dumbbell lying bench poliquin fly is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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