Dumbbell flyes

Instructions

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.

Muscles