Dumbbell Floor Fly

• Lie on the floor holding two equal weights to your side, feet flat on the floor.

• Bend the elbows to bring the weights into the air.

• Press them above your shoulders, straightening the arms, but not locking them out. Palms should be facing each other.

• Slowly move the dumbbells out and down, parallel with your shoulders, until your elbows touch the floor.

• Squeeze your chest muscles and “fly” the dumbbells back to the press position.

• Keep your arms fixed in a slightly bent position.

• Maintain activation throughout, don’t rest the dumbbells on the floor.

• If you need to rest, rest in the top position with your dumbbells above your shoulders.