Choose a weight with which you normally do a flye. Lie on a flat bench with a dumb-bell in each hand, elbows bent 90.

Slowly press the dumb-bells directly over your chest until your arms are fully extended (but unlocked).

Slowly return to the starting position. From the bottom position, extend the weights out to each side of your body (keeping your elbows slightly bent).

Bring them up in an arc until they lightly meet at the top. Then return to the starting position and bring the dumb-bells in closer to your shoulders for the next press.