Dumbbell Fly

Lie on a flat bench with your feet firmly on the floor. Hold a dumbbell in each hand with a neutral grip, palms facing each other. Extend your arms directly above your chest, with a slight bend in your elbows.

1. Keeping the slight bend in your elbows, slowly lower the dumbbells out to your sides in a wide arc.
2. Continue lowering until you feel a comfortable stretch in your chest muscles.
3. Reverse the motion, squeezing your chest muscles to bring the dumbbells back to the starting position over your chest.

• Maintain a slight, constant bend in your elbows throughout the movement.
• Imagine you are hugging a large tree.
• Keep your shoulders down and back on the bench.
• Control the weight on the way down and on the way up.

• Bending the elbows too much, turning the movement into a press.
• Lowering the weights too far, placing excessive stress on the shoulder joint.
• Arching the lower back off the bench.
• Using momentum to lift the weights.