Dumbbell Flyes

Description

Lie on a flat bench holding dumbbells directly above your chest with arms slightly bent. Lower the dumbbells out to the sides in a wide arc until you feel a stretch in the chest, then bring them back up in the same arc. This is an isolation movement that stretches the pectorals to their fullest extent. Arnold considers flyes essential for developing the outer edges and overall shape of the chest. The stretch at the bottom is what makes this exercise unique—it works the chest through a range of motion that pressing movements cannot reach.