The Flat Chest Fly is a great dumbbell exercise to do at home, as it can be done either with your back on the floor or on a bench.

1. Lie with your back flat on the floor or bench, and hold the dumbbells directly above your chest
2. Keep your elbows bent slight and avoid locking your arm straight
3. Open your arms to the sides, keeping your arms locked in position but not straightening the arms so the elbows can become locked
4. Your arms should reach until they are parallel with the floor – at which point reverse the exercise until you reach the starting position.

As with all free weight exercises – remember to breath out when you are pushing and in when returning to the starting position. The video below demonstrates this exercise using a bench.

Happy Exercising!