Chest & Arm Fly

Sit upright on a flat exercise bench holding a dumbbell in each hand with your feet planted firmly on the floor.

Hold the dumbbells at chest level with your elbows slightly bent and palms facing each other.

Exhale as you press and arc the weights outward and together in a wide hugging motion over your chest.

Pause briefly at the top of the movement while squeezing your pectoral muscles.

Inhale as you slowly reverse the motion, lowering the dumbbells back to the starting position with control.