Exercise 2: Chest Flies

• 1. Lie on the floor. Bend your knees, feet flat on ground. Keep dumbbells near the hips. Use the bench if available.
• 2. Start Position Engage your abdominals and pick up the dumbbells. Palms face each other, dumbbells touching.
• 3. Keep elbows slightly bent. Open the arms out and down to the sides until the upper arms touch the floor or just below chest level if on a bench. This is the end position.
• 4. Squeeze the chest muscles to bring the arms up to start position. It is as though you are hugging a tree.

Beginners – Lighter weight. 12 – 15 reps x 2 sets Intermediate – Heavier weight. 8 – 12 reps x 2 – 3 sets