The chest fly is a great exercise to strengthen and tone the muscles of the chest. It works a combination of the chest, shoulders and biceps.

Step 1
Lay on your back on a bench with your feet planted firmly on the floor. Adjust the bench height if necessary.

Step 2
Hold a dumbbell in each hand, with your palms facing each other, above your chest. Maintain a small bend in the elbows throughout the exercise.

Step 3
Move your arms apart, leading with the elbows, until they are just below the level of your shoulders. Maintain control throughout the lowering phase.

Step 4
Return to the starting position slowly maintaining control. Repeat.

Tip
For when progressing try using an incline bench to place more emphasis on the upper chest.