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How To Do A Dumbbell Chest Fly

Instructional Video

 

Written Instructions

  1. Lie flat back on a bench with feet firmly planted in the floor.
  2. Hold a dumbbell in each hand with a neutral grip, palms facing toward each other. Bring hands together at the chest and raise straight up. This is the starting position.
  3. Lower the dumbbells out towards the side of the body, keeping a slight bend in the elbow. Try to get slightly lower than chest level is possible. Palms should be facing the sky by the end of the movement.
  4. Once you’ve reached the lowest part of rut movement, squeeze the chest and slowly bring the dumbbells back together again.