How to do it
Pin your shoulder blades to the bench and keep them retracted the entire set.
- 1
Lie back on a special bench designed for fly movements with a dumbbell in each hand.
- 2
Extend your arms above your chest with a slight bend at the elbows.
- 3
Lower the dumbbells out to the sides in a wide arc until you feel a stretch in your chest.
- 4
Bring the dumbbells back together above your chest.
- 5
Repeat for the desired number of repetitions.
Expert tip
Keep a slight bend in your elbows to maintain tension on your chest muscles and protect your joints.
Common mistakes
- ✕Pressing the dumbbells up instead of arcing
- ✕Lowering the weights past torso level
- ✕Letting the wrists bend backward under load