Dumbbell Fly

Starting position

• Lie on a flat bench, dumbbells above the chest, palms facing each other.
• Elbows slightly bent and kept in that position.

Execution

• Lower the arms out to the sides in a wide arc until the chest is stretched.
• Bring them back together along the same arc, as if hugging a tree.
• Slow and controlled, especially on the way down.

Common mistakes

• Bending and straightening the elbows: that turns it into a press.
• Too much weight and too deep a stretch.
• Knocking the dumbbells together at the top.