Exercise:

Flat Dumbbell Fly

Target Muscle:

Chest (Mid/Lower)

Flat Bench, Dumbbells

Sit down on a flat bench with a pair of dumbbells resting on your thighs. Kick the dumbbells back using your knees and rock yourself down onto the bench while extending the weights directly above you, palms facing in.

With your feet, butt and shoulders firmly planted and a slight bend in your arms, lower the dumbbells down in a circular motion until your upper arms are parallel to the floor.

Press the dumbbells back up following the same circular path until you feel a strong contraction in your pecs, and repeat.

- In order to prevent excess stress on the shoulder joints, avoid lowering the dumbbells too far down and make sure to stop once your upper arms are parallel to the floor and no further.

- In order to maximize tension on the chest, focus on pushing the dumbbells up using your elbows rather than your hands. Imagine that your hands and forearms don’t even exist, and just place 100% of your focus on simply pressing your elbows up and across your body.

- Always ensure that you maintain a slight bend in the elbows in order to prevent stress on the bicep tendon.