Eccentryx / Exercise Atlas / chest
Flat dumbbell fly
Lie flat, slight elbow bend, lower bells in a wide arc until chest stretches.
Muscles
- Primary
- chest
- Supporting
- front delts
Mechanics
- Pattern
- chest isolation
- Equipment
- dumbbells, bench
- Geometry
- Variable Range
- Energy model
- Glycolytic Pathway (10-90s)
- Target feel
- Pure chest stretch at bottom; squeeze as if hugging a barrel on the way up.
- Progression
- Pause at the bottom stretch for 1–2 seconds before closing.
- Regression
- Cable fly at chest height - constant tension with more controlled stretch.
Watch for
- Turning it into a press — elbows straightening under load
- Going too heavy and losing the arc path
- No squeeze at the top
Substitutions
- Cable fly mid
- Pec deck machine
- Cable fly low-to-high