This is one of those exercises that I just love to do.  You get a great stretch in your chest by working these dumbells nice and slow.

The Flat-Bench Fly (Beginner – Chest)

1. Grab a pair of dumbbells and lie on your back on a flat bench, with your hips and knees bent 90 degrees and your feet in the air. Hold the dumbbells over your chest with your elbows slightly bent and thumbs turned toward each other.

2. Slowly lower the dumbbells down and slightly back until your upper arms are parallel to the floor and in line with your ears.

3. Pause, then lift the dumbbells back to the starting position.

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