External video — Dumbbell Chest Press + Fly Combo by Movement Upgraded.
How to do it
- Setup
- Lying on a flat bench, one dumbbell in each hand, arms extended above the chest, palms facing each other, a slight bend in the elbows fixed for the whole rep.
- Execution
- Lower the dumbbells out to the sides in a wide arc (the fly phase) until you feel a stretch across the chest. Without pausing or resetting, reverse the arc and press the dumbbells back up and together above the chest (the press phase) — fly out, press through, one rep, not two exercises.
- Common error
- Treating it as a fly set then a separate press set with a reset in between — the whole point is one unbroken arc-out/press-back rep. Also watch for the elbow bend increasing at the bottom of the fly to turn it into a triceps movement — keep it fixed.
- Feel
- A stretch across the chest at the bottom of the fly phase, then real pressing effort finishing the rep. The elbow bend stays fixed throughout — it is not a triceps-extension movement. If the left shoulder sharpens, shorten how wide you fly out before you reduce the weight — the press half is rarely the problem, the bottom of the fly usually is.
One continuous rep: fly out wide, then press through — not a fly set followed by a press set. Left shoulder: sharp pain at the bottom of the fly = shorten the arc, do not press through it.