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Chest Fly - DumbbellMuscle: ChestOther: Shoulders, TricepsType: CompoundWith a dumbbell in each hand, lie down on a flat bench and position the weights close to the chest. Raise the dumbbells above your chest and straighten the arms until there is a slight bend in your elbows. Palms should be facing one another. As you inhale, lower the dumbbells to the outside of the body in a semi-circular motion. When your elbows are even with the bench, bring the weights back up over your chest following the same pattern as you exhale. Be sure to utilize the chest muscles, instead of using the biceps to stabilize the weights during the exercise. Always keep a slight bend in the elbows.