SETUP: Grab a pair of dumbbells and a flat bench. Lie on the bench and press the weights directly above your chest, you should have a neutral-grip (palms facing in). Before you go any further, be sure to pin your shoulder blades back and puff you chest. This will protect your shoulders and ensure your pecs do the bulk of the work.
REP: Let the dumbbells travel out wide in an arc-like motion until your hands are level with your body (you may be able to go lower, but it’ll only put stress on the front delts rather than the pecs, so it’s not necessary). Press the dumbbells back up to the start point by squeezing your pecs hard, following the same arc-like motion once again.
TIP: On a regular Dumbbell Flye, I’ll tell you to stop as soon as the weights cross over the line of your shoulders, as gravity is no longer working against us. But on this version, we can make use of the last phase of the rep by turning the dumbbells and touching them together (see video). Taking an underhand-grip at this stage in the rep is a useful way of squeezing the pecs even harder.