Dumbbell Fly
Lying on a bench, open slightly bent arms out to the sides until the chest stretches, then bring the dumbbells together above you.
How to do it
Setup
On the bench, bells over the chest, palms facing, elbows softly bent.
Steps
- Open the arms in a wide arc to chest level.
- Keep the soft elbow angle frozen.
- Squeeze the chest to bring them back up the same arc.
Common mistakes
Bending the elbows on the way down: it becomes a press; freeze the angle. Going too deep: chest level is the stretch; deeper is the shoulder. Heavy bells: flys are light by design.
Breathing
Inhale opening, exhale on the squeeze.
