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Dumbbell Chest Fly
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Talking about isolation exercises, the dumbbell chest fly on a flat bench is key to developing your pectoral muscles. It works mainly the pectoralis minor.
Sit on a flat bench with a dumbbell on each hand resting on top of your thighs. The palms of your hand will be facing each other.
Using your thighs to help raise the dumbbells, lift the dumbbells one at a time so you can hold them in front of you at shoulder width with the palms of your hands facing each other.
Lie on your back with your feet placed firmly on the floor or the bench itself so that you can keep your spine in a neutral position. Pull your shoulder blades down and back so that they make firm contact with the bench. Your head, shoulders, and butt should make contact with the bench throughout the exercise.
Raise the dumbbells up like you’re pressing them, but stop and hold just before you lock out.
Inhale and with a slight bend on your elbows in order to prevent stress at the biceps tendon, lower your arms out at both sides in a wide arc until you feel a stretch on your chest.
Exhale and return your arms up you squeeze your chest muscles. Make sure to use the same arc of motion used to lower the weights.
Hold for a moment at the contracted position and repeat the movement until you complete the set.
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