How to Perform

Lie on a flat bench with dumbbells above your chest, palms facing each other
With a slight bend in your elbows, lower the weights out to the sides in a wide arc
Lower until you feel a deep stretch across your chest
Bring the weights back up in a hugging motion, squeezing your pecs at the top

Tips

Lock a slight bend in your elbows and keep that angle fixed — changing it turns this into a press
No dumbbells? Cable flys provide constant tension and are even better for chest isolation
Use a slow 3 second descent to maximise the stretch — this is where the muscle-building stimulus happens
Going too heavy is the biggest beginner mistake — you should feel a stretch, not shoulder pain
Focus on squeezing your chest fibres together at the top as if you are hugging a tree trunk

Equipment	Why You Need It	Our Pick	Review
Adjustable Dumbbells	Lighter weights needed for isolation — adjustable saves space	Powerblock Elite	Read Review
Weight Bench	Flat bench essential for chest flys	Flybird Adjustable Bench	Read Review