Dumbell
Fly
Lie supine on a flat bench with
two light dumbells at arms length above the shoulders with the
palms of the hands facing each other. Keeping the arms as straight
as possible, lower the dumbells out to each side of the chest
in a semicircular motionuntill the weights are about even with
the sides of your chestbut back slightly so they are nearly in
line with your ears. From this position return the weights back
above the chest using the same path you used originally. Exhale
as you reach the top position. You must breathe heavilly, hold
your chest high, keep your head on the bench and concentrate on
the pectorals.
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