Flat Dumbbell Flys

1. Grasp the dumbbells using an overhand grip while sitting at the end of the flat bench.
   
   
2. Rest the dumbbells in an upright position on the knees.
   
   
3. Lie on the flat bench, simultaneously bringing the dumbbells to a position where they are held at the sides of your torso at chest level.
   
   
4. Raise the dumbbells to a position of straight arm's length.
   
   
5. You now should have the dumbbells held directly over your chest, in contact with each other, while the palms are facing inward
   
   
6. Your elbows must remain flexed throughout the entire exercise movement.
   
   

• Slowly lower the dumbbells in an arc like motion toward the floor until your chest is comfortably stretched.
  
  
• Once this stretch is reached, return the dumbbells to the original starting position, using the same arc like motion.
  
  
• Perform the desired number of repetitions while keeping the movement fluent, slow, and controlled.
  
  

• Smith Machine Incline Bench Press
• Decline Dumbbell Bench Press
• Push Ups