The Dumbbell Chest Fly helps to open up the chest muscles reducing upper back pain and increasing your range of motion. Additionally, this exercise increases shoulder stability, works into your pectoral muscles and your deltoids, bringing a range of strength benefits to your chest.

Lie back on your bench and plant your feet into the floor. Bring your weights vertically above your body so that your palms are facing towards each other. Create a subtle bend in the arms and try to maintain this throughout. Bring your arms out wide to achieve a stretch through the chest, before powerfully pulling your arms back up and together.