To perform Dumbbell (DB) Flys, lay back on a flat bench with your feet on the bench and knees bent. Hold a dumbbell in each hand with your arms straight out above your chest, palms facing towards your feet. Slowly lower the dumbbells out to the side, nice and wide, allowing your elbows to bend slightly. Lower them until they are level with your chest. From this bottom position, contract and squeeze the pectoral muscles to pull your arms back up into the starting position. Do not let the dumbbells touch at the top.

#BPITeamAesthetics athlete, Tyrone Bell shows you how.

DB Flys are part of your Friday Chest workout. Do 4 sets of 15 reps or 1 rep short of failure.