Chest Flys Using a bench or a mat, this move focuses on your triceps, chest, shoulders and core. You can keep a slight bend in your elbow to take some pressure of your shoulders as you lift. Start by laying down and one dumbbell in each hand. Extend your arms straight towards the ceiling. Bring your arms wide, almost to the ground and then return them back up over your chest. Complete 15-20 repetitions. Image Source: POPSUGAR Photography