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Dumbbell Fly
- 1 - Lie flat on a bench with a dumbbell in each hand, held directly above your chest with palms facing each other and a slight bend in your elbows.
- 2 - Keep your feet flat on the floor and your back slightly arched with shoulder blades retracted and pressed into the bench.
- 3 - Slowly lower both dumbbells out to the sides in a wide arc, maintaining the slight bend in your elbows throughout the movement.
- 4 - Lower until you feel a deep stretch in your chest, keeping the dumbbells at chest level and ensuring your elbows do not drop below your shoulders.
- 5 - Squeeze your chest muscles and bring the dumbbells back up in the same arc motion, as if hugging a large tree, until they meet above your chest.
- 6 - Pause briefly at the top and squeeze your chest before beginning the next repetition.
- 7 - Repeat for the desired number of repetitions, maintaining controlled movement throughout.
