Secure your feet and lie back on a decline bench. Start with your arms up and slight bend in your elbows.
Stick your chest out and keep your shoulders back. This is important because you’ll be able to get a better stretch across your chest as your lower the dumbbells, and you’ll be able to target the chest better without the front of your shoulders getting too involved.
Lower the dumbbells down and out by your sides with a slight bend in your elbows until you feel a stretch across your chest.
Reverse the motion to bring the dumbbells up and together. This is similar to a hugging motion. Focus on pushing your elbows together as you bring the dumbbells up and together. This will help squeeze and contract the pec muscles. Stop the fly motion at the top when the dumbbells are above your shoulders. The dumbbells do not have to touch at the top of each rep since there is very little tension on the chest once the dumbbells go beyond the point of being over your shoulders.
