Fly Against Chains

How to perform it

Step-by-step instructions

1. 01Attach equal chains securely to both dumbbells so several links remain on the floor at the bottom and more lift during the close.
2. 02Lie on a flat bench with the dumbbells above the chest, palms facing, and shoulder blades set.
3. 03Lower the arms in a wide arc with a small fixed elbow bend as more chain settles onto the floor.
4. 04Stop at a controlled chest stretch, then bring the dumbbells together as the chains rise evenly.
5. 05Keep both sides level and stop if an attachment or chain path shifts.