Dumbbell fly:
Take the dumbbells and lie on a bench. Your head should not hang from the bench. It is better to lay your towel under your head and back. Place your legs wide to ensure good stability. Your shoulder blades, back, hips and head should be on a bench. The lower must be in its natural position.
Lift the dumbbells in front of you at 90 degrees angle. The palms should face at each other (this is a classic version). Slightly bend the elbows – keep this position during the exercise.
Inhale and start lower your arms to the sides. Do not change the elbows position – use your chest and shoulders to drive the dumbbells back to the starting position. Breathe out on the way up.
Mistakes and Recommendations:
If you bend your arms, it means that the dumbbells are too heavy for you. Try to take lighter ones. Be careful, too heavy weight may hurt you!
You may round your chest in the lowest position of the movement. It increases the amplitude. But do not raise your shoulder blades!

Dumbbell fly.