 Dumbbell Flies Lie back on a flat bench, holding a pair of dumbbells at arm's length over your chest. Draw your feet up close to the buttocks by bending your knees. Keeping a slight bend in the elbows, slowly lower the dumbbells until a mild stretch is felt across the pectorals. From this position, lift the weights back up to the starting position by moving them in a wide arc to the top. The movement is performed as if you were hugging a big tree using the strength of pectoral contraction alone. Don't turn the movement into a pressing exercise. Reps 8-12 Dumbbell Flies