Dumbbell Fly (knees At 90 Degrees)

1. Lie back on a flat bench holding a dumbbell in each hand above your chest, palms facing each other.
2. Bend your knees to about 90 degrees and plant your feet flat on the bench or floor for stability.
3. Start with your arms extended and a slight bend in your elbows.
4. Brace your core and lower the dumbbells out to your sides in a wide arc.
5. Continue until you feel a stretch across your chest, keeping the slight elbow bend fixed.
6. Reverse the motion, bringing the dumbbells back together above your chest.
7. Squeeze your chest at the top before starting the next rep.

Common Mistakes

• Bending the elbows too much: Turning the fly into a press by bending the elbows heavily shifts the work onto the triceps. Keep a slight, fixed bend throughout the movement.
• Lowering the dumbbells too far: Dropping below chest level places excess stress on the shoulder joint. Stop once you feel a full stretch across the chest.
• Pressing the dumbbells together too hard at the top: Clanking the dumbbells together removes tension right at the peak contraction. Bring them close without touching and squeeze the chest instead.
• Using momentum to swing the weights: Letting the dumbbells drop quickly and bounce back up skips the controlled chest contraction. Lower and raise the weights at a steady, deliberate pace.