Learn how to fly like Arnold 💪

The chest fly is one of those classic bodybuilding moves that looks easy but demands precision. It’s not about going heavy… it’s about control, stretch, contraction and the right angles. Done right, it can completely change the look of your chest.

The Start

Lie flat on a bench with a pair of dumbbells and press them up so they’re directly above your chest. Keep your palms facing each other in a neutral position. This is your base. Stay tight through your core and keep a small arch in your back.

During

You can plant your feet on the ground or raise them and cross your ankles for more stability. As you lower the weights, keep your elbows slightly bent. You’re not dropping the dumbbells, you’re guiding them out and down in a wide arc. Think control and tension, not speed.

The Bottom

When the dumbbells reach chest level, pause. Feel that deep stretch across your pecs. This is where the magic happens. Keep tension as you bring them back up, squeezing your chest like you’re hugging a big tree. Control the movement all the way up and all the way down.

Pro Tip:

DO NOT turn this into a press. The goal is to isolate, stretch, and squeeze. Go lighter, move slower, and you’ll finally feel your chest doing the work.

🎥 Chest Flys in Action

EP.19 | Proper Chest Fly Form