Flat Dumbbell Fly.

How to do it.

1. Step 01

   Lie on a flat bench with a dumbbell in each hand, arms extended above your chest.

2. Step 02

   Maintain a slight bend in your elbows throughout the movement.

3. Step 03

   Open your arms in a wide arc, lowering the dumbbells to the sides until you feel a stretch.

4. Step 04

   Keep your elbows fixed and focus on the stretch in your chest.

5. Step 05

   Bring the dumbbells back up in the same wide arc, squeezing your chest.

6. Step 06

   Stop just before the dumbbells touch at the top to maintain tension.

Pro cues.

• Use light-to-moderate loads to prevent shoulder injury.

• Avoid excessive shoulder stretch at the bottom of the movement.

• Lead with your elbows, not your wrists, to engage the chest effectively.