Dumbbell Flys

dumbbell bench press exerciseEquipment Required: a pair of dumbbells, flat bench


  1. Lie on a flat bench with your feet on the floor for stability.
  2. Holding a dumbbell in each hand, push them upward and together directly above the chest.
  3. Elbows should be slightly bent and the palms should face each other.
  4. Lower the dumbbells to the sides of the chest, keeping the elbows in the same position, until the weights are at the level of the shoulders.
  5. Return the dumbbells back up to the starting position.

Key points to remember


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