Dumbbell Fly Steps:
Step 1: Start by lying down on a flat bench. Hold a dumbbell in each hand, resting the weight on the top of your thighs. Your palms will be facing each other.
Step 2: Lift the dumbbells one at a time. Hold the dumbbells in front of you, shoulder-width apart. The palms of your hands should be facing each other. Lift the dumbbells as if you were pressing them; stop and hold the weight before you lockout. This is the starting position.
Step 3: Bend your elbows slightly and lower your arms at both sides using a wide arc. Keep lowering your arms until you feel a stretch on your chest. Inhale as you do so.
Step 4: Bring your arms back to the starting position, using the same arc of motion as you did to lower the weights.
Step 5: Hold for a second in the starting position and then repeat the process for the desired number of reps.