Flyes
allow better isolation of the pectoral muscles
and stress over a greater range of motion than the bench
press. Lie on a bench with a dumbbell in each
hand and feet firmly planted on the floor. Raise the
dumbbells above your chest and squeeze. Then bend
your arms slightly and slowly lower the dumbbells outward
till the hands are nearly even with your chest.
However, do not overextend during the flye movement as
this can cause shoulder injuries. Then push the
weight up to the starting position and repeat. This
movement can also be done on an incline bench to place more
emphasis on the upper
pectorals.