Floor Flys

What exercise does: Floor dumbbell flys work the entire pectoral region. This position ensures greater strictness and isolation of the pectorals than do normal bench flys.

Implementation: (A) Lie back on the floor 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 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 as when you lowered them, it should resemble giving someone a big hug, don't press the weight up. Lift the weights back up to the top and then press in hard contracting the pectorals as hard as possible, flexing at the top is a great way to peak your chest muscles!