Dumbbell Lying Bench Poliquin Fly
Dumbbell Lying Bench Poliquin Fly Exercise Description
The Dumbbell Lying Bench Poliquin Fly is a bent‑arm dumbbell fly performed supine on a flat bench. It emphasizes shoulder horizontal adduction while keeping a constant elbow bend, creating an arc motion rather than a press. Primary work targets the pectoralis major, with assistance from the anterior deltoid and coracobrachialis; the elbow flexors act isometrically to hold the elbow angle, and the scapular stabilizers maintain position on the bench. Using a more flexed elbow shortens the lever arm compared with a straight‑arm fly, encouraging control through the mid‑range. The focus is smooth, symmetrical motion, neutral wrists, and a controlled range that preserves a stable rib cage and shoulder position.
- Muscle Groups: Chest, Pecs
- Target Muscles: Pectoralis Major - Sternal Head
- Assisting Muscles: Deltoid - Anterior, Pectoralis Major - Clavicular Head
- Stabilizing Muscles: Brachialis, Brachioradialis, Rhomboid Major, Trapezius - Lower Fibers, Trapezius - Middle Fibers
- Body Area: Upper Body
- Body Parts: Chest
- Body Surface: Front
- Body Symmetry: Bilateral
- Equipment: Bench, Dumbbell
- Exercise Patterns: Other
- Exercise Type: Strength
- Functional Grouping: Horizontal Shoulder Adduction
- Joint Involvement: Single-joint
- Muscle Location: Mid Chest
- Movement Direction: Other
- Muscle Position: Anterior
- Gender: Male
How To Do The Dumbbell Lying Bench Poliquin Fly Exercise
‘- Lie supine on a flat bench with feet planted, head and glutes in contact.
– Set shoulder blades gently retracted and slightly depressed; maintain a neutral spine and rib cage stacked.
– Hold dumbbells above mid‑chest with a neutral grip (palms facing), wrists straight.
– Bend elbows to roughly 75–90 degrees and keep that angle fixed throughout.
– Inhale and lower the dumbbells in a wide arc by moving at the shoulders (horizontal abduction); forearms stay aligned with the hands, wrists over elbows.
– Lower until upper arms are in line with the torso or slightly below, without losing scapular set or elbow angle.
– Exhale and draw the weights back over the chest along the same arc, squeezing the chest; avoid turning it into a press (no additional elbow extension).
– Keep shoulders down away from ears; avoid excessive arching, bouncing, or letting the dumbbells drift behind the body.
– Finish with dumbbells centered over the chest, elbows still bent, and repeat with controlled tempo.
Dumbbell Lying Bench Poliquin Fly Tips
‘- Set your shoulder blades gently retracted and slightly depressed before lifting and keep that position throughout.
– Maintain a neutral spine with the rib cage stacked; avoid excessive arching as you move.
– Bend your elbows to roughly 75–90 degrees and keep that angle fixed, so the motion comes from the shoulders.
– Keep wrists straight and neutral, with forearms aligned and wrists stacked over elbows through the entire arc.
– Lower the dumbbells in a wide arc by moving at the shoulders only, inhaling as you descend.
– Stop the descent when your upper arms are in line with your torso or slightly below, without losing scapular set or elbow angle.
– Exhale and bring the weights back over the chest along the same arc, focusing on squeezing the chest.
– Avoid turning the movement into a press by not adding extra elbow extension at the top.
– Keep shoulders down away from your ears, avoid bouncing, and do not let the dumbbells drift behind your body.
Dumbbell Lying Bench Poliquin Fly Beginner Introduction
The Dumbbell Lying Bench Poliquin Fly is a chest‑focused dumbbell movement performed while lying on a flat bench with the weights held over the torso. Instead of pushing the weights up and down like a press, the arms travel along a curved path out to the sides and back in, with the elbows bent and held at a fixed angle. This setup places the main demand on the chest, with help from the front of the shoulders, while the biceps hold the elbow position and the muscles around the shoulder blades support the upper body on the bench.
Because the elbows stay flexed and the arms are not completely straight, the leverage on the shoulders is reduced compared with a straight‑arm fly. This encourages deliberate control through the middle portion of the movement. Attention stays on matching both sides for an even path, holding the wrists in line with the forearms, and letting the chest guide the motion while the rib cage and shoulder area remain steady against the bench.