Fly

Starting Position

• pick up two dumbbells with neutral grip
• lay down onto the weight bench evenly
• put your head onto the weight bench, too
• hold the dumbbells vertical across your chest
• bend the elbows a bit to preserve the joints, the elbows are never stretched fully
• your feet are on the ground or on the bench , they stabilize your position

Correct Execution

• let the dumbbells sink down slowly in a wide bow
• head and back do not move
• the shoulder blades move towards each other
• if the dumbbells and your shoulders build a line, you can push the weights back up again
• the dumbbells do not touch each other, otherwise the exercise loses intensity
• do not swing or rotate the shoulders
• repeat the chest exercise several times