Dumbbell Flys

Starting Position: Sit on a flat bench with a dumbbell in each hand. Move to the lying down position as you move the dumbbells above your chest. Hold the dumbbells together above your chest with your arms extended and palms facing each other. Your feet should be firmly planted on the ground.

Performing the Exercise: Lower the dumbbells with and arc motion as you extend your arms outward with a slight bend in your arms. At the lowest point your upper arms will be parallel to the ground. Slowly return the dumbbells to the starting position.

What not to do:

  • Do not lift your feet up from the ground


  • Keep your bottom on the bench
  • Keep your shoulders on the bench
  • Do the full range of motion on each rep focusing on using your chest muscles and not your arm muscles

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