Not exact matches
A more detailed research of all existing training footage from Arnold's golden days (together with the material that didn't make the cut during the production of Pumping Iron) makes it obvious that that that the dumbbell
fly, when performed properly, can be an extremely effective and even transforming exercise, especially when done on the
flat bench.
Even Arnold Schwarzenegger, who is the legendary owner of one of the biggest chests ever, stated that the
flat -
bench dumbbell
fly is the single most effective exercise he ever did for his chest.
And according to his experience, if you make the
flat -
bench dumbbell
fly the central movement in your chest workout program, you could unlock a before - invisible path of growth potential, and sculpt your pecs to look maximally powerful and aesthetically muscular.
Shortly put, Arnold claims that the
flat -
bench dumbbell
fly might just be the best exercise for re-shaping the pecs and significantly increasing their amount of quality muscle mass.
Don't listen to all these guys who give you twenty different exercises for the chest — incline presses, decline presses, the
flat bench press, incline, decline and
flat dumbbell
flys, cable crossovers, front raises, pullovers... from what I've found, overtraining the chest really doesn't get anyone anywhere.
When you say dumbbell
flys for chest day on a
bench, do you mean incline db
flys or
flat db
flys?
Pec - deck
fly (butterfly press) has an effect similar to that of the
flat bench dumbbell
fly.
Essentially, the technique used is the incline cable
fly is the same as in the basic exercise (
flat bench cable
fly) but on a
bench set at an incline of 30 ° to 45º.
Essentially, the technique used in the decline cable
fly is the same as in the basic exercise (
flat bench cable
fly) but on a
bench set at an decline of around 20 ° to 40º.
Chest + Triceps * Incline
bench press superset with Incline dumbbell fly 4 sets x 6 reps * Flat bench dumbbell press superset with decline bench press 3 sets x 10 reps * Cable crossovers 3 sets 12 reps * Bench dips superset with lying tricep extensions 3 sets x 8 reps * Close grip bench press superset with tricep pressdowns 3 sets x 10 reps * Overhead dumbbell extensions superset with dumbbell kickbacks 3 sets x 12
bench press superset with Incline dumbbell
fly 4 sets x 6 reps *
Flat bench dumbbell press superset with decline bench press 3 sets x 10 reps * Cable crossovers 3 sets 12 reps * Bench dips superset with lying tricep extensions 3 sets x 8 reps * Close grip bench press superset with tricep pressdowns 3 sets x 10 reps * Overhead dumbbell extensions superset with dumbbell kickbacks 3 sets x 12
bench dumbbell press superset with decline
bench press 3 sets x 10 reps * Cable crossovers 3 sets 12 reps * Bench dips superset with lying tricep extensions 3 sets x 8 reps * Close grip bench press superset with tricep pressdowns 3 sets x 10 reps * Overhead dumbbell extensions superset with dumbbell kickbacks 3 sets x 12
bench press 3 sets x 10 reps * Cable crossovers 3 sets 12 reps *
Bench dips superset with lying tricep extensions 3 sets x 8 reps * Close grip bench press superset with tricep pressdowns 3 sets x 10 reps * Overhead dumbbell extensions superset with dumbbell kickbacks 3 sets x 12
Bench dips superset with lying tricep extensions 3 sets x 8 reps * Close grip
bench press superset with tricep pressdowns 3 sets x 10 reps * Overhead dumbbell extensions superset with dumbbell kickbacks 3 sets x 12
bench press superset with tricep pressdowns 3 sets x 10 reps * Overhead dumbbell extensions superset with dumbbell kickbacks 3 sets x 12 reps
Several studies have compared the barbell
bench press to isolation exercises, including the pec deck,
flat dumbbell
fly and the bent forward cable
fly (Welsch et al., 2005; Schanke, 2012; Rocha - Junior et al. 2007) and most of these have found no differences in pectoralis major muscle activity between exercises.
Day 1 — Upper Body Power Bent Over Rows — 5 sets of 3 — 5 reps Weighted Wide Grip Pull Ups — 2 sets of 8 — 10 reps Rack Chins — 2 sets of 8 — 10 reps
Flat Bench Press — 5 sets of 3 — 5 Incline DB Press — 2 sets of 8 — 10 Cable
Flies — 2 sets of 8 — 10 DB Shoulder Press — 5 sets of 4 — 6 Lateral Raises — 2 sets of 8 — 10
Day 4 — Chest / Back Hypertrophy Bent Over Rows — 5 sets of 8 — 12
Flat Bench Press — 5 sets of 8 — 12 Rack Chins — 2 sets of 8 — 12 Incline DB Press — 2 sets of 8 — 12 Seated Cable Row — 3 sets of 8 — 12 Hammer Chest Press — 3 sets of 12 — 15 Straight Arm Push Downs — 2 sets of 12 — 15 Cable
Flies — 2 sets of 12 — 15