Standing Chest Flies

1. Stand with your feet shoulder-width apart. Hold a dumbbell in each hand with your palms facing outward and arms extended to your sides, parallel to the floor.
2. Keep a slight bend in your elbows throughout the movement to prevent excessive strain on the joint.
3. Begin the movement by "closing" your arms in front of you, maintaining a slight bend in the elbows. Imagine hugging a large tree.
4. At the peak of the movement, squeeze your chest muscles for a moment to maximize the contraction.
5. Slowly and with control, bring the dumbbells back to the starting position to your sides.
6. Perform the exercise for the desired number of repetitions, maintaining a smooth and controlled motion.

1. Select a weight that challenges your chest muscles without compromising your form. Start with lighter weights and gradually increase as needed.
2. Emphasize controlled movements throughout the exercise to maximize muscle engagement and minimize the risk of injury.
3. Concentrate on using your chest muscles to perform the movement rather than relying on momentum.
4. Keep your spine in a neutral position by avoiding excessive arching or rounding of the back.
5. Inhale as you open your arms, and exhale as you return your arms in front of you.

Easier

• Perform the exercise while seated on a bench to provide additional support and stability.
• Focus on one arm at a time to ensure a more concentrated effort on each side.
• If you have any shoulder concerns, reduce the range of motion to a comfortable level that avoids strain.
• Use an adjustable bench set to a slight incline or decline for a different angle of chest engagement.
• If you're new to the exercise or working on form, start with lighter weights and gradually progress.
• Perform the exercise with arms bent at the elbow 90-degrees (as seen in example animation above).