The chest fly is a core training staple — but are you sure you're even doing the exercise correctly?

For this basic gym necessity, you shouldn't settle for anything other than perfect form—especially because it's such a simple, essential movement that can help you progress to other exercises when done properly. Let Men's Health fitness director Ebenezer Samuel, C.S.C.S. and associate fitness editor Brett Williams guide you through the move's subtleties, saving you from the bad habits that are keeping you from unlocking your fitness potential.

Before you grab your dumbbells and hit the bench, take note that it's extremely important to pay attention to the subtleties of the movement here. You're not just clanging the weights together over your chest.