Dumbbell Chest Fly

How to do it

1. Lie back on a flat bench holding a dumbbell in each hand directly above your chest, palms facing each other.
2. Plant your feet flat on the floor and keep a slight arch in your lower back for stability.
3. With a soft bend in your elbows, lower the dumbbells out to your sides in a wide arc until you feel a stretch across the chest.
4. Reverse the arc, bringing the dumbbells back together above your chest and squeezing at the top.
5. Move at a steady working tempo, inhaling as you lower and exhaling as you bring the dumbbells together.
6. Keep the same elbow bend throughout rather than straightening your arms, which turns the fly into a press.

Muscles worked

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