One move
Dumbbell Flyes
How to read ahead. Do to go one move at a time.
Lie on your back holding light dumbbells above your chest, lower them out in a wide arc with a soft elbow bend, then hug them back together. Arnold’s favorite stretch-and-squeeze for the chest.
Option. No bench? Do them on the floor. Start light — form first. Knees bent, feet flat for stability.
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1
Lie on a bench or the floor with feet flat, holding a dumbbell in each hand above your chest, palms facing each other.
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2
Keep a slight, fixed bend in your elbows — like you’re hugging a big tree.
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3
Inhale and slowly lower the weights out to the sides in a wide arc until you feel a gentle stretch across your chest.
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4
Stop before your elbows drop below shoulder level to protect the shoulders.
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5
Exhale and bring the dumbbells back together over your chest, squeezing your pecs at the top.
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6
Move with control — no swinging. Keep shoulder blades gently pulled back into the surface.