Flat Dumbbell Fly Show Video Show All Exercises     Lie face up on bench. Place feet flat on floor to maintain lower back in a flat or neutral position (slight arch). Keep arms vertical and dumbbells directly over chest with wrists straight. Keep shoulder blades squeezed together (retracted) and maintain position throughout entire exercise. Keep elbows fixed, maintaining a slight bend. Avoid bending the elbow joint during the exercise. Throughout motion, shoulders form 90 degree angle to body. In a controlled motion, start lowering dumbbells until upper arms are approximately parallel to floor. Keep elbows fixed, maintaining a slight bend. While maintaining the controlled motion, draw arms up to starting position. Do not allow muscles to relax before next repetition. Here are a few suggested alternative exercises: Ball Band Chest Press Ball Dumbbell Chest Flys Ball Dumbbell Chest Press Ball Dumbbell Pullover Ball Incline Dumbbell Fly Ball Incline Dumbbell Press Ball Push Ups Band Chest Press Band Decline Chest Press Band Incline Chest Press Bench Press - Barbell Bench Press - Hammer Strength Cable Crossover Cable Pullover Chest Press - Hammer Strength Chest Press - Machine Decline Bench Press - Barbell Decline Dumbbell Fly Decline Dumbbell Press Flat Dumbbell Press Incline Dumbbell Fly Incline Dumbbell Press Push Ups