Flyes

Grab the dumbbells and lie down on the bench with your feet firmly on the floor.

Lift the dumbbells to the starting position that is almost straight arms above the shoulder joint.

Lower the dumbbells to the sides in a controlled manner. Lower and come down with the dumbbells as deep as you can.

Turn the movement back up and feel yourself pressing your chest muscles together.

Avoid lowering the dumbbells too far below the level of your chest. This can put excessive strain on your shoulder joints and increase the risk of injury.

Avoid excessive arching of your lower back. Keep your back flat against the bench to protect your spine and focus the work on your chest muscles.

Avoid performing the exercise too quickly. Flyes should be done in a controlled manner, with a slow, deliberate motion to maximize muscle engagement and minimize injury risk.