7 Essential Free-Weight Exercises For The Upper Body

5. Butterflies

This might be the best exercise for increasing the width and strength of your chest. Lie on your back on a bench with a dumbbell in each hand. Extend your arms straight out as if you’re going to give the ceiling a huge hug. Keeping your arms in an almost straight position, contract your chest muscles and move your arms in a clapping motion to bring the weights together in front of you.

It is important to leave a little bit of slack on your joints, so don’t extend your elbow joint fully, but try to extend your chest as wide as possible during the “hug” motion and make sure you “clap” the weights all the way back together.