How to do a dumbbell fly

Setup:

1. Bench position: Lie flat on a bench with your feet planted on the floor for stability.
2. Dumbbell position: Grab a dumbbell in each hand. Position the dumbbells above your chest with your palms facing each other. Keep a slight bend in your elbows.

The Lift:

1. Initiate the fly: With a tight core, slowly lower the dumbbells down and outwards in a wide, arcing motion. Continue until you feel a comfortable stretch in your chest.
2. Focus on the chest: Concentrate on using your chest muscles rather than simply moving the weights. Think about hugging a large tree.
3. Arc to the top: Reverse the motion, bringing the dumbbells back up in the same arc until they almost touch above your chest.
4. Reset: Breathe and prepare for the next repetition.

Tips:

• Slight elbow bend: A very slight bend in your elbows is important to protect your joints.
• Breathe: Exhale as you bring the weights up, inhale as you descend.