«If you don't have access to a good pec deck, then
dumbbell flyes on a slight decline are best.
Not exact matches
Dumbbell flyes help to focus
on and isolate the chest, and are perfect for adding muscle mass to the chest itself.
I fixed with the less pretty version of completing the
flyes like holding the
dumbbell like a long bar = less strain
on the shoulder and not over stretching the chest
That can happen easily during
dumbbell flyes but much less
on the cable crossovers.
(Such people are also usually somewhat «weak»
on free - weight, compound movements such as Bench Presses, Overhead Presses and Squats, but «normal» or even «strong»
on exercises such as
Dumbbell Flyes and Lateral Raises.)
When you get to the 10th rep of your
flyes, start doing presses with the same
dumbbells and same weight
on them.
The incline
dumbbell press and the incline
dumbbell flyes are the classic chest exercises he relies most
on for a solid chest workout.
To perform
Dumbbell Flyes exercise you must lie
on your back and hold a pair of
dumbbells over your chest, with your arms up and your hands facing each other.
In some
dumbbell exercises, like chest
flyes or bicep curls, the resistance changes significantly through the range of motion based
on the
dumbbells relation to gravity.
A ton of biceps and triceps exercises, leg extensions and leg curls, pec decks, cable crossovers and
dumbbell flyes, and so
on.
To perform
Dumbbell Flyes exercise you must lie
on your back and hold a pair of
dumbbells over your chest, with your arms up and your...
Then I may do 3 sets of flat
dumbbell flyes again with higher reps so as not to place to much stress
on my tendons and ligaments.
bent - legged deadlift with Olympic bar 2 x 8 - 10 followed immediately by light
dumbbell pullover 2 x 15 rest 5 minutes after both sets one - legged calf raise 1 x 15 - 20 D.A.R.D. raise 1 x 8 - 10 leg press
on angled leg press machine 1 x 10 - 12
dumbbell bench press 1 x 8 - 10 incline
dumbbell flye 1 x 8 - 10 pullover 1 x 8 - 10 barbell row with underhand grip 1 x 8 - 10
dumbbell overhead press with 1
dumbbell 1 x 8 - 10 shrug 1 x 6 - 8 seated overhead triceps
dumbbell extension 1 x 8 - 10 standing biceps curl with straight bar and arm blaster 1 x 8 - 10 hammer curl 1 x 8 - 10 crunch 1 x 15 - 20
As soon as the set of 6 - 7
dumbbell presses was complete, we would grab the
dumbbells and complete a set of 10 - 12
flyes on the bench.
FIRST incline press using thick bar 1 x 8 - 10 incline
dumbbell flye 1 x 15 - 20 incline press using thick bar 1 x 8 - 10
dumbbell bench press 1 x 8 - 10 flat bench
dumbbell flye 1 x 15 - 20
dumbbell bench press 1 x 8 - 10 front pulldown or chin 1 x 8 - 10 stiff - arm pulldown 1 x 15 - 20 front pulldown or chin 1 x 8 - 10 one
dumbbell pullover drop set of 3 x 8 close - grip bench press 1 x 8 - 10 pushdown with rope handle 1 x 15 - 20 close - grip bench press 1 x 8 - 10 seated overhead (one - arm) extension drop set 3 x 8 incline or hanging kneeups 1 x 8 - 10 ab - bench crunch 1 x 15 - 20 incline or hanging kneeups 1 x 8 - 10 SECOND [2]
dumbbell upright row 1 x 8 - 10 standing forward - lean lateral raise 1 x 15 - 20 [2]
dumbbell upright row 1 x 8 - 10
dumbbell (two - arm) press drop set 3 x 8 incline one - arm
dumbbell lateral 1 x 8 bent - over
dumbbell lateral drop set 3 x 8
dumbbell (two - arm) row
on high bench 1 x 8 - 10 seated bent - arm bent - over
dumbbell lateral 1 x 15 - 20
dumbbell (two - arm) row
on high bench 1 x 8 - 10 one - arm
dumbbell row 1 x 8 - 10 barbell shrug [wrist straps or hooks are fine] 1 x 15 - 20 standing
dumbbell curl w arm - blaster 1 x 8 - 10 spider curl with E-Z curl bar 1 x 15 - 20 cable curl with straight bar 1 x 8 - 10 incline (two - arm) curl drop set 3 x 8 incline (two - arm) hammer curl drop set 3 x 8 rotator cuff with ShoulderHorn and
dumbbells 1 x 8 - 10 hang from chinning bar'til failure THIRD front squat 1 x 6 - 8 leg extension 1 x 15 - 20 front squat 1 x 6 - 8 sissy squat 1 x 8 - 10 supine leg curl 1 x 15 - 20 leg press
on angled leg press 1 x 8 - 10 stiff - legged deadlift 1 x 8 - 10 immediately followed by back extension 1 x 30 - 50 (no weight) 5 minute rest leg press calf raise 1 x 20 leg press calf raise 1 x 15 standing calf raise 1 x 12 - 15 seated calf raise 1 x 12 - 15 D.A.R.D raise 1 x 8 - 10 4 - way neck work with towel — 1 15 - second rep for each of the 4 ways TIPS for using this program in your weight lifting routines:
This can be done
on almost ANY chest exercise... though it doesn't work too well
on dumbbell flyes or presses.