Swim Flys: 2.5 Lb Plates

Lay face down on flat bench in a prone position. Pick up 2.5 lb plates and stretch arms out directly in front of you. In an arcing motion pull your arms back and outward finishing at your sides. Reverse the motion and pause when you are in the starting position. Repeat this range of motion until all reps are completed. Sit plates on the floor and exit the bench. Re-Rack Plates.

Keep your head up and your back & chest in proper alignment. Keep 2.5lb plates above bench throughout entire range of motion.