A “fly” is a common strength training exercise which involves the hand and arm moving through an arch, while the elbow stays still. Above the elbow, the body remains static.

It’s great because:

It opens up the chest muscles: These tend to become weak from desk-working. We do plenty of back exercises but few moves to target our chest muscles.
It strengthens the chest and shoulders: Lying on your back means being able to isolate the necessary muscles, ensuring that they do the work rather than relying on the lower back or glutes to help out.
It doesn’t require big weights: We’re working quite small muscles here so you don’t need to lift a lot to reap the benefits. If you’re not used to moving in this plain of motion, you could even do this exercise without weights.
It can be done easily at home, as well as in the gym: All you need is a pair of light dumbbells and a floor.

Move of the week: open up desk-bound chests with dumbbell chest fly