Hypertrophy Day 4 — exercise 5 of 7

Chest — stretch, adduction arc

Flat Dumbbell Fly

Page (book)
p. 316
Exercise order on page
3
Hypertrophy score
65 / 100 — Grade B

Body part: Chest · Muscle group: Pectorals · Equipment: dumbbells, flat bench

Why this exercise

Wide arc creates maximum horizontal adduction moment at the bottom, stretching the pec fibers under load. The flat bench position provides a different angle than the low pulley fly.

Placed fifth to complement the cable fly with stretch-position emphasis.

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