#7. Flat Bench Dumbbell Fly
Why: The Flat Bench Dumbbell Fly is an isolation exercise specifically designed to target the pecs. Performed correctly, these are extraordinarily effective and will absolutely demolish your chest.
Execution: Lie on a flat bench holding a pair of dumbbells above your chest, palms facing towards each other, and elbows slightly bent. Maintaining a slight bend in the elbows, slowly allow your arms to lower horizontally and towards the ground. Once your upper arms are roughly parallel with the floor, reverse the movement by squeezing your pecs and bringing the dumbbells back to the starting position. Remember, squeeze your pecs tight and keep a slight bend in the elbows!
good program for chest .. i usual do the same program set for chest .