Dumbbell fly

1. Lie on a flat bench with your feet on the floor. Hold a dumbbell in each hand directly above your chest with your palms facing each other and a slight bend in your elbows. 2. Keeping the slight bend in your elbows, lower the dumbbells out to your sides in a wide arc until you feel a stretch in your chest. 3. Squeeze your chest muscles to bring the dumbbells back to the starting position along the same arc.

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