Dumbbell flies are a great exercise for your inner chest. This part for me is probably the hardest to grow. So now I concentrate on doing Dumbbell Flies more often. Some people do cable flies instead of these but I prefer free weights.

A video on how to do them:

Here is how to do them:

1. Take dumbbells and lie down on a bench.
2. Hold dumbbells in front of your chest with your arms almost straight (slightly bend the elbows)
3. Start lowering them down to your sides while still keeping your elbows slightly bent
4. Stop when you feel your chest muscles stretched (your elbows should still be higher then the bench though)
5. Keeping your elbows bent get the dumbbells back up. At the top they can slightly touch each other
6. This is one repetition. Repeat it

Hope this helps,

Adrian

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