Dumbbell Flys

What exercise does: This develops the chest. Your chest is designed to pull the arms and shoulders inward across the body, this is exactly what the dumbbell fly exercise does. It allows you to work your chest without the assistance of the triceps.

Implementation: (A) Lie back on a flat bench holding dumbbells at straight above You with your arms fully extended, your palms should face each other. (B) Now Lower the dumbbells out and downward to either side using an arcing motion. Keep going till you feel a maximum stretch at the bottom. Bend your arms a bit as you perform this exercise to alleviate elbow stress. Bring the dumbbells to a complete stop when your pecs are completely stretched out. Now raise the weights back up using the same arcing motion when lowering. Lift the weights back up to the top and then press in hard contracting the pectorals!