Dumbbell Chest Fly

Dumbbell Chest Fly

1. Lie down on a flat incline bench, ensuring your back is firmly pressed against the bench and your feet are planted on the floor on either side.

2. Ask a spotter to hand you two dumbbells, or pick them up gently from the floor and hold one in each hand.

3. Extend your arms above your head, making sure they are not fully locked out. Maintain a slight bend in your elbows, and position your palms and dumbbells to face each other.

4. Take a deep breath in and slowly lower the dumbbells in an arc motion until they are aligned with your chest. Your arms should be extended to the sides without locking out. Avoid lowering your arms below shoulder level.

5. Exhale and gradually press the dumbbells back up along the same arc motion.