The Benefits - Dumbbell Flys develop the mass of the pec muscles, especially the inner pecs. This is a good exercise to isolate a chest muscle and achieve a good strech in your outer pecs.

Execution - Lie on a bench with dumbbells in each hand, palms facing each other. Keep arms as straight as possible with a slight bend in a elbow. Lower the weights out the either side in a wide arc as low as your chest allows until you feel a strong strech in your pec muscles. Lift them back up along the same path and bring the weights back up to the starting position and contract the pec muscles at the end.

Tips - To maximize the stretch in your pecs, slightly curve your lower back. Avoid to straighten your elbows during the movement. On the contrary avoid pressing the weights up rather pull the arms and shoulders inward across the body. You should not doing this exercise with extra heavy weights. When you hit the dumbbells together, contract your pecs hard.

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