7 Most Explosive Upper Chest Exercises To Build Your Upper Pecs

#6 Flat Dumbbell Flys

Instructions

1. Lie down on a flat bench with a dumbbell in each hand with an overhand grip. Extend arms out to sides parallel to the ground at chest level.

2. Raise arms in a controlled way with palms facing each other and dumbbells over the chest.

3. Pause and squeeze chest muscles together at top of the movement.

4. Slowly lower the dumbbells in an arc and away from your body. When the dumbbells are in line with the chest, reverse the movement to the starting position.

5. Hold for a second and repeat for the desired amount of repetitions.

Important Tips

1. Keep the elbows straight throughout the movement.

2. Make sure to use the same arc of motion used to lower the weights.

Next up: Incline Dumbbell Flys