The Best Chest Exercise

Dumbbell Chest Fly

One of the absolute go-to chest exercises, the chest fly is all about creating tension through the movement. Your goal is not to flap your arms like a bird to take flight, like the name suggests—squeezing is the name of the game here. That means you'll probably use less weight than you might expect. 

How to Do It:

• Lie on a flat bench, gripping dumbbells in each hand.
• Press the weights up above your chest, keeping them from touching, with your pinkies turned slightly inward. Maintain full body tension on the bench.
• Lower your arms down moving only at your shoulders, keeping a slight elbow bend. Only go as deep as your shoulder mobility allows.
• Squeeze your shoulder blades to raise the weight back up to the starting position, and emphasize the squeeze in your chest at the top.