When it comes to chest workouts, the classic dumbbell fly has long been a staple. But fitness experts say a little-known variation may deliver greater results—while protecting your shoulders.
The T-bench dumbbell fly, highlighted by Men’s Health fitness director Ebenezer Samuel, C.S.C.S., and fitness editor Brett Williams, N.A.S.M., builds chest strength with less joint strain.
“It’s why I really love this move,” Samuel said. “It’s simple once you learn it, but it comes down to mastering the details.”
How It Works
Unlike the traditional fly, the T-bench variation uses a flat bench for shoulder support, mimicking the shape of a “T.” Lifters position their shoulders on the bench while holding a glute bridge, which activates the core and lower body.
The setup involves placing dumbbells on the thighs, then kicking them back while anchoring the shoulders onto the bench. Once weights are pressed overhead, lifters are instructed to lock their shoulder blades in place to safeguard the joints—an advantage missing from standard flies.
Samuel emphasizes core engagement: “Think about creating a straight line from your knees to your shoulders without arching your back. That’s how we get into a strong position.”
Execution and Benefits
Each rep should be performed with slow, controlled motion—particularly on the eccentric phase, lowering the weights for about four seconds. Lifters should avoid resting at the bottom; instead, maintain constant tension. This technique not only protects the shoulders but also makes it easier to handle heavier loads.
Samuel recommends using the T-bench dumbbell fly toward the end of a chest workout, performing 10 to 12 reps with about 60 seconds of rest.
For advanced lifters, adding a pressing variation intensifies the movement. After lowering in a fly motion, the weights can be pressed back up, combining fly and press mechanics. “This gives you a powerful contraction and lets you overload the eccentric,” Samuel explained. “It’s an effective way to challenge muscle fibers in a way most people never do.”
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