PURPOSE OF EXERCISE: To develop the mass of the pectorals.

The function of the pectorals is basically to pull the arms and shoulders inward across the body, and this is exactly what you do using a Dumbbell Fly movement.

EXECUTION: (1) Lie on a bench holding dumbbells at arm’s length above you, palms facing each other.

(2) Lower the weights out and down to either side in a wide arc as far as you can, feeling the pectoral muscles stretch to their maximum. The palms should remain facing each other throughout the movement. Bend the arms slightly as you do the movement to reduce the stress on the elbows. Bring the weights to a complete stop at a point in line with the bench, your pectorals stretched as much as possible, then lift them back up along the same wide arc, as if giving somebody a big bear hug, rather than coming in and pressing the weights up. Bring the weights back up to the starting position and then contract the pectorals further, giving a little extra flex to make the muscle work that much harder.

1. Lay flat on the bench and place your feet on the ground.
2. Begin the exercise with the dumbbells held together above your chest, elbows slightly bent.
3. Simultaneously lower the weights to either side.
4. Pause when the weights are parallel to the bench, then raise your arms to the starting position.