Dumbbell Flys.

Make every rep count.

1. 01

   Set up safely: Pick up the dumbbells with a neutral grip (palms facing each other). Rest one end of each dumbbell in your hip crease, then sit on the bench.

2. 02

   Get into position: Lean back under control, keeping the dumbbells close to your chest as you lie down. Take a deep breath, then press the dumbbells up to the top.

3. 03

   Body position: Keep your shoulder blades slightly pulled back and down (don’t shrug). Plant your feet and keep your ribs down.

4. 04

   Lower with control: With a soft bend in your elbows (don’t lock out), slowly open your arms out to the sides in a wide arc. Hold the same elbow angle the whole time—don’t turn it into a press.

5. 05

   Bottom position: Lower until the dumbbells are around chest level and you feel a strong stretch across the pecs—stop if your shoulders feel strained.

6. 06

   Bring it back up: Squeeze your chest and bring the dumbbells back together in the same arc, keeping control.

7. 07

   Repeat smoothly: At the top, don’t clank the dumbbells together—pause briefly and go right into the next rep.