Dumbbell Fly

Lie on the bench and hold the dumbbells facing each other over your chest. Keep your elbows slightly bent, gently draw your shoulder blades together, and set your chest open.

Slowly open the dumbbells out to your sides while keeping your elbow angle. Stop at the point just before your shoulders lift or your lower back arches off the bench.

Bring the dumbbells back together over your chest in a wide arc. Lead with your upper arms rather than your wrists, and stop just before the dumbbells touch.

Feel your entire chest open and then draw inward. If it feels like you are lifting with your arms, bend your elbows a little more and try again.

Straightening your elbows too much or lowering the dumbbells too deeply can overload the front of your shoulders. For flyes, keeping the path that stretches your chest matters much more than chasing a deeper range.

Inhale as you open and exhale slowly as you bring the dumbbells together. Exhaling as you squeeze your chest can help you feel the contraction more strongly.

Start light and first find a range that does not bother your shoulders. Even a shorter range is enough if you clearly feel your chest drawing inward.