Flat Bench Dumbell Flyes

Dumbbell flys are one of the best chest workouts for the pectoralis major muscles. These are usually performed after compound chest exercises such as the bench press and other pressing variations.

To perform this exercise lay on the back on a incline or flat bench. With the dumbbells raised above the chest and elbows always bent (like your hugging a barrel) you lower your arms in an arc until they are roughly parallel to the floor, and then return to the starting position ensuring the elbows remain bent throught the entire motion.

It is important not to use a pressing motion while doing this exercise, and keeping the elbows bent is one way to prevent this. This exercise is also extremely effective when using kettlebells, weight plates, machines such as the pec deck, and cables.