Close-Grip Press to Dumbbell Flye

Lie on the floor with two dumbbells held together at your chest. Press upward while simultaneously pushing the dumbbells together. Once you’ve reached the top of the movement, perform a flye motion by slowly lowering the dumbbells down and out to the sides, keeping a slight bend in your elbows. When your arms touch the floor, contract your pec muscles to reverse the motion and return to the top position. Squeeze the dumbbells together and lower back to the original start position. That’s one rep.