Dumbbell Flyes

Lie down on a flat bench with a dumbbell in each hand resting on top of your thighs. The palms of your hand will be facing each other. Lift the dumbbells one at a time so you can hold them in front of you at shoulder width with the palms of your hands facing each other. Raise the dumbbells up like you are pressing them, but stop and hold just before you lock out.

With your elbows slightly bent, lower your arms out at both sides in a wide arc until you feel a stretch on your chest. Hold for a second in the contracted position.

Return your arms back to the starting position as you squeeze your chest muscles. Repeat the exercise according to the training plan.