How to: Dumbbell Flies for the Inner Chest

Warm up with 10 minutes of low-intensity cardio. Select a pair of dumbbells that are heavy enough so that each repetition of the dumbbell fly is hard to complete but still allows you to maintain perfect form. Arrange to have a spotter if you're using a challenging amount of weight.

Straddle a flat bench with your knees bent 90 degrees and your feet on the floor. If needed, adjust the height of the bench so your feet touch the floor or place a step bench under your feet. Rest the weights vertically on your upper thighs so your palms face each other. Check that your hands are on the center of the dumbbell handle. They should mirror each other, because uneven hands can result in an unbalanced chest development.

Roll your upper body slowly back onto the bench. If necessary given challenging dumbbell weights, raise one thigh at a time to help you lift the dumbbells above your chest. Extend your arms, keep your elbows slightly bent and hold the weights shoulder-width apart with your palms facing each other. Return your feet to the floor and tighten your abdominals to stabilize your body and to come into your starting position.

Lower your arms slowly outward in an arc-like motion until your upper arms are parallel to the floor and you feel a stretch in your chest. Avoid bending your wrists -- keep them straight the entire time.

Complete two or three sets of eight to 12 repetitions. Schedule two or three sessions of dumbbell flyes per week on non-consecutive days to obtain results.