For the Dumbbell Fly, use an inclined bench and choose two dumbbells of equal weight. Sit down on the bench and put one weight in each hand. Sit back and begin with your arms outstretched over your chest, weights touching, with your elbows slightly bent. Bring both of the weights straight out to your sides until you feel a stretch in your chest, keeping your elbows slightly bent the entire time. Then bring your arms back up in a hugging motion until the weights are touching out above your chest again. Repeat.
Start with low weights with these until you know your ability, and increase the weight as you get stronger.
Make this easier by using lighter weights.
Make this harder by using heavier weights.
The dumbbell fly is used in our rock climbing training programs available on this page.