Normal Fly's

Lay on a flat bench with your head resting on it, and feet placed firmly on the floor, you may need to rest them on a secure step box.

START	FINISH

Hold suitable dumbbells in each hand, with your arms straight, palms facing each other, directly above your shoulders / chest.

Smoothly lower the weights down, and out to your sides, keeping a slight bend in your arms, taking the weights down to your ear level, aiming on making a straight line through both hands and your ears.

Exhale as you lift the weights back up to the starting position, prior to repeating again for desired amount of reps, keeping your back pushed into the bench.

Variations are to work the exercise on an incline or decline bench.

Avoid lowering the weights below your shoulders, especially if working on your own, it is always wise to work with a partner who can assist you during your movements.