For a proper chest fly, pace yourself

This exercise works your chest and shoulder muscles. Be careful not to pile on the weight and avoid overarching your lower back.

1 Lie on a bench with your feet flat on the floor. You can substitute a step bench or something of similar size at home. Hold the dumbbells above your chest, with your arms extended.

2 As you inhale, slowly move the dumbbells downward and outward until they are at chest level. Do not let them move lower than shoulder level. Keep your elbows slightly bent. On the exhale, squeeze your chest muscles and slowly lift the dumbbells upward and inward. When you get to the top, keep the dumbbells about a foot apart. Pause for a second before repeating the move. A common mistake with this exercise is lowering your arms too quickly. To avoid going too fast, count out three to four seconds as you lower the weights, and then again as you raise them. Make sure your head, shoulders and hips remain on the bench during the exercise.

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Karen Voight can be reached at kvoightla@aol.com.