Dumbbell flyes (lying)

How to do it

1. 1Grab a pair of dumbbells and lie on your back on a flat bench (or on the floor). Plant your feet firmly on the floor for stability.
2. 2Hold the dumbbells above your chest. Keep a slight bend in your elbows (an angle of approximately 10–15 degrees) and maintain this position throughout the entire set. Your palms should be facing each other.
3. 3Retract your shoulder blades and press them against the bench; keep your chest slightly elevated.
4. 4As you inhale, smoothly and with control, lower your arms out to the sides in a wide arc until you feel a strong stretch in your chest. Do not lower your elbows below the level of your shoulders to avoid joint injury.
5. 5As you exhale, use your chest muscles to bring your arms back to the starting position, following the same path (as if you were hugging a large tree).