Chest Fly: Lie on your back with your knees bent, your feet flat, and your back firmly pressed against the surface. Raise your arms above the center of the chest with the palms facing each other. Slowly separate the palms apart keeping them lined up with the chest. Bend the arms as they widen to parallel and the chest begins to open up. Now squeeze the in at the chest as you bring the arms back together to the start position. There should be approximately a 170-degree angle at the elbow on full separation.