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Dumbbell Fly
- 1 - Lie on a flat bench with your feet flat on the floor and your head, shoulders, and butt in contact with the bench. Hold a pair of dumbbells directly above your chest with your palms facing each other, arms extended with slight bend in elbows.
- 2 - Open your arms and lower the dumbbells in a wide arc, keeping a slight bend in your elbows, until your arms are parallel to the ground. You should feel a stretch in your chest muscles.
- 3 - Pause for a moment, then slowly lift the dumbbells back to the starting position, squeezing your chest muscles at the top of the movement.
- 4 - Repeat for the desired number of reps.
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