Supine Flys

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Exercise Cues:

  1. Lay back on a bench with a light dumbbell in each hand, with your arms close to your body and your palms pointing up to the ceiling.
  2. Begin the movement by moving your hands up and into the midline of the body – focus on driving your two little fingers together so you squeeze the chest muscles for a full contraction.
  3. Hold this position briefly and return to the start position, repeating for the prescribed sets and reps.


  1. Don’t try to lift heavy on this exercise as it can place a lot of stress on the shoulders – treat this exercise as a pre/post exhaust exercise or use it in a super set.
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