equipment

Dumbbell, Bench

sets

3

reps

10-15

rest

60-90 sec

1. Sit on a flat bench with a light dumbbell on each thigh.
2. Lie back, bringing the dumbbells up over your chest.
3. Plant both feet flat on the floor.
4. Retract your shoulder blades against the bench.
5. Hold the dumbbells above your chest with palms facing each other and a soft elbow bend.

1. Open your arms out to the sides in a wide arc.
2. Keep the same soft elbow bend throughout — the angle should not change.
3. Lower until you feel a stretch across your chest and your upper arms are roughly level with your torso.
4. Bring the dumbbells back together along the same arc, led by your chest.
5. Stop just short of the dumbbells touching, then begin the next repetition.

Inhale as your arms open out, exhale as you bring them back together.

• Use a noticeably lighter weight than you press with — this is a longer lever.
• Keep the elbow angle fixed and soft.
• Stop the lowering phase at a comfortable stretch, not at maximum depth.
• Keep your shoulder blades pulled back into the bench.
• Move slowly and deliberately on the way down.

• Going too heavy and turning the fly into a clumsy press.
• Straightening and bending the elbows during the arc.
• Lowering the arms far below the level of the bench.
• Letting the shoulder blades come forward at the bottom.
• Rushing the lowering phase where the load is highest.

From dumbbells above the chest out to a comfortable stretch with the upper arms about level with the torso. Depth should be set by control and comfort, not by how far the weight can fall.