Muscles Trained: Chest, shoulders, triceps, forearms to an extent.

Intro: Unlike the major compound pressing exercises, dumbbell flies are an isolation exercise that should be done to supplement other chest lifts. They do have their place in the weight room though, and are a great asset to any chest routine.

How it is performed: To get the dumbbells into starting position, the same technique is used that was explained in the flat dumbbell press. Grab the weights and sit on the end of the bench. Position them so they are resting on your lower quads near your knees. Lean back and use your knees to help you get the dumbbells in line with your shoulders. Keep your feet on the floor and your butt on the bench. Rotate your palms so that they are facing each other and the weights turned 45 degrees from their original position. Keep your elbows bent during the duration of this exercise. Move the weight up over your head so that the dumbbells touch each other at the top in a semi circular motion. This is not necessarily a pressing motion so keep that in mind. Those who are more flexible may choose to not have their elbows bent during the duration of the lift. This is fine if your body, especially your shoulders, can handle it.