Alternating Chest Fly

Step 1

Holding one dumbbell in each hand with a neutral grip (palms facing inwards), lie down on a bench and plant your feet on the floor on either side of the bench or on the bench itself — whichever is most comfortable. Extend your elbows to hold the dumbbells together directly in front of your chest. This is your starting position.

Step 2

Inhale. While keeping your left arm fixed, lower the right dumbbell outward and downward until it is in line with your chest, maintaining a slight bend in your elbow.

Step 3

Exhale. Using the muscles in your chest, push the dumbbell upward and inward to return to the starting position.

Step 4

Inhale. While keeping your right arm fixed, lower the left dumbbell outward and downward until it is in line with your chest, maintaining a slight bend in your elbow.

Step 5

Exhale. Using the muscles in your chest, push the dumbbell upward and inward to return to the starting position. Continue alternating between right and left for the specified number of repetitions.

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Chest
Intermediate
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