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Intermediate
Pectorals
Dumbbell Fly
The dumbbell fly is a chest workout done while lying on a bench. You use dumbbells to move your arms in a wide, curved path to stretch and squeeze your chest muscles.
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How to Perform
- 1Lie flat on a bench holding a dumbbell in each hand with your palms facing each other.
- 2Lift your arms straight up over your chest, keeping your elbows slightly bent.
- 3While keeping your elbows slightly bent, slowly lower your arms out to the sides in a wide curve until you feel a stretch in your chest.
- 4Pause for a moment, then lift the weights back up along the same path to where you started.
- 5Repeat this for as many times as you want.
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