Flies

Sit down on the edge of a bench and position your feet flat on the floor behind your knees.
Lay down and keep an arch in your lower back.
Raise the dumbbells straight up towards the ceiling until you have straight arms. Hold the dumbbells so your palms are facing each other.
Retract your shoulder blades and flex your core.
Breathe in and with a very slight bend in your arms, lower the weights outwards from your body for 2-4 to get a deep stretch in your chest, with no uncomfortable pain.
Pause at your deepest point.
Breathe out and raise the dumbbells back to the starting position.
If you cannot raise the dumbbell back up in a controlled motion, bend your elbows and bring the dumbbells in towards your body and do a dumbbell press upwards. This can be done to add a few extra reps, or to get used to the exercise. (See “dumbbell press” for technique advice).