Chest Fly - Dumbbells
Set the bench up so that it is flat. Lie down on the bench on your back. Hold the dumbbells together above and in line with your lower chest.
Keep your tummy tight so that you do not twist or arch your lower back. If the bench is too high, forcing your back to arch and your feet do not rest comfortably on the ground, then place your feet on the bench (if you are unsure, ask an instructor).
Hold the dumbbells so that your palms are facing inwards and the weights are together above your lower chest. Have a slight bend in your elbows and slowly lower your arms down and out, staying in line with your lower chest and stop when your hands are in line with your shoulders. Bring the weights back to the start position making a nice arc shape and making sure you keep a bend in the elbow.
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