- Sit on a flat bench with a dumbbell in each hand, resting on your thighs.
- Lie back on the bench and straighten your arms above you (palms facing each other): this is the starting position.
- Slowly spread your arms (they should be slightly bent) until the dumbbells are at the level of your shoulders.
- Hold this position for a second and return to a position close to the starting position but in which the arms are not completely vertical. The goal is to keep a continuous tension on the chest and the arms vertically would release this tension.
Dumbbell flyes

Execution instructions
Stimulated muscles
Primary muscles
Chest
Secondary muscles
Shoulders
Triceps
Alternative exercises
At the gym, without equipment, to lose weight, to gain muscles ...
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