If you think bigger weights equal a bigger chest, you are wrong – just ask seven-time Mr. Olympia, Arnold Schwarzenegger. The legendary bodybuilder built his iconic physique and massive, impressive chest by focusing on one exercise- flat dumbbell fly. Instead of speeding up, he believed in slowing down, stretching deeper, and making each rep count.

A recent Instagram video posted by @goldenerathletics shared a throwback video of Schwarzenegger engaging in a chest workout using dumbbells. He can be seen performing flat dumbbell flies, focusing on getting a good, deep stretch through his pecs while squeezing the dumbbells together to optimize tension on every movement.

“Flat dumbbell flies were a cornerstone of Arnold Schwarzenegger’s chest training, long before machines took over many workouts. Rather than chasing heavy weight, Arnold focused on a deep stretch through the pecs, a slight bend in the elbows, and squeezing the dumbbells together with complete control to maximize tension from start to finish,” a part of the caption read.

In the Instagram video, you may notice how Schwarzenegger maintains a slight bend in his elbows throughout the movement. This is done intentionally to avoid lowering the dumbbells too far down and causing unnecessary strain on the shoulders.

While modern lifters favor pec-deck machines and cables, the flat dumbbell fly remains unmatched for chest development

Not only does this workout improve your chest width, but it also works in reinforcing the mind-muscle connection.

The full Schwarzenegger chest workout

During his peak bodybuilding years, Schwarzenegger’s chest workouts were known for their signature high-volume, high-intensity, heavy compound lifts and isolation work.

Schwarzenegger’s chest will forever be incomparable. According to Fitness and Power, his typical chest routine included:  

• Barbell Bench Press: 5 sets × 20, 15, 12, 10, 8 reps
• Incline Barbell Bench Press: 5 sets × 15, 12, 10, 8, 6 reps
• Flat Dumbbell Flys: 5 sets × 15 reps
• Cable Crossovers: 6 sets × 15 reps
• Dumbbell Pullovers: 5 sets × 15 reps

He trained his chest three times a week while using supersets along with back exercises to increase his training volume. For Schwarzenegger, however, the flat dumbbell fly was one of his go-to exercises and was non-negotiable.

What do you think about Schwarzenegger’s strong opinions about the flat dumbbell fly chest exercises?

To read more such interesting bodybuilding content, follow BodyBuilding Bros.

Written by

Avantika Das

Edited by

Zaid Quraishi