3. Chest Flies

The video here will give you a variety of different kinds of chest flies to attempt, but the traditional chest fly involves grabbing a dumbbell for each hand and lying on your back on a bench or mat.

Proceed to hold the weights together above your chest area, keep your elbows slightly bent, and as you slowly inhale and exhale like with the other exercises, you bring you arms out the side and back, keeping control of the dumbbells as you go.

Upright Rows