[Lying Dumbbell Fly] mainly trains the chest muscles.

Lie on your back on a narrow bench, holding a bell in both hands, with the forearm and upper arm forming an angle of about 135 degrees. When lowering the dumbbell, focus on the chest seam. Use the tension of the chest muscles to control the slow lowering of the dumbbell. At the same time, fully inhale and lift the chest to the full extent.

When lifting, rely on the contraction of the chest muscles to drive the arms upward until the dumbbells touch. This can avoid excessive participation of the shoulders and back. Do 4 sets of 15 reps every other day.