The dumbbell fly is a type of isolation exercise that trains the chest muscles. The chest muscles build strength as you lift the dumbbells together over your head by isolating the contraction on the chest muscles. A flat bench and a pair of dumbbell is all you need to perform this exercise.
Be sure to do your stretches and warm ups before doing this exercise. Place the bench on the flat surface and choose a set of weights that you can carry while lying downs. Sit on the bench with your feet should be flat on the floor with your knees bent. Place the weights on top of your thighs and lie down. Your head should rest fully on the surface of the bench with your back straight. Lift the weights by pushing them one by one with your thighs so you can hold them at chest level.
Push the weights upwards the same way you are doing press exercises. Difference is, instead of locking your elbows straight, bent them a bit in a 70 degree angle. The dumbbells are then brought close together while maintain a straight back and shoulders. The dumbbells are held high at chest level with your palms facing each other as your starting position.
Inhale as you slowly and carefully fan out your arms in an arc to your sides, maintaining the slight bend of your elbows. Doing so will prevent pulling and tearing the tendons located in your biceps. Maintain the position of the dumbbells by preventing your wrists from twisting. The dumbbells should be at the level of your chest at the end of this maneuver.
Hold the position for a second and exhale as you bring your arms back to starting position. You must maintain the contraction of your chest muscles throughout the exercise to isolate the activity in that area. Repeat by doing the recommended number of reps and sets.