Dumbbell fly
Chest · Dumbbell · also front of the shoulders
Set up
Two dumbbells, lighter than you would press, and a flat bench.
Steps
- Lie on the bench holding the dumbbells above your chest, palms facing each other.
- Bend your elbows slightly and keep them that way.
- Open your arms out in a wide arc until your elbows are about level with your chest.
- Bring the dumbbells back up the same way, as if hugging a big tree.
Keep in mind
- Keep the same slight bend in your elbows
- Stop at a light stretch across your chest
- Feet flat, back on the bench
Common mistake
Lowering too far, so the front of your shoulders strains. Stop with your elbows about level with your chest, and go lighter.
Safety
To finish, bring the dumbbells together over your chest, lower them to your chest, then to your thighs as you sit up.
Stop and rest if you feel chest pain, dizziness, unusual shortness of breath or sharp joint pain. Get medical help if it doesn't settle.