After that, try some
incline dumbbell flyes for three sets of 15, 12 and 10 reps each, and then finish off with three sets of 12 reps each of cable crossovers.
Although many people choose to do the bent - over
dumbbell flyes with cables, research has shown that this is not optimal for isolating the rear deltoids.
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.
If you don't have access to a decline bench, elevate one end of a regular bench with two or three plates, or instead perform
decline dumbbell flyes, which offer their own unique advantages such as a greater stretch at the bottom of each rep.
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.
After these exercises you should pick an isolation movement like
dumbbell flyes for example and do 5 to 8 sets with moderate weights and higher number of repetitions.
(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.)
I like to alternate doing
Dumbbell Flyes on the flat bench, incline bench, and decline bench.
Strength Sensei shows you the correct way to
do dumbbell flyes in order to reap the full benefits of this exercise.
«If you don't have access to a good pec deck,
then dumbbell flyes on a slight decline are best.
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...
This variant is excellent to achieve congestion of the upper part of the pectoral muscle,
where dumbbell flyes are less effective.
Suggested exercises: Bench press then
dumbbell flyes Seated cable row then bent over row Squats then deadlifts
Dumbbell flyes help to focus on and isolate the chest, and are perfect for adding muscle mass to the chest itself.
The incline
dumbbell flye specifically targets the clavicular portion of your pectoralis major, providing a good stretch and contraction of the pectoral muscles.
At the end of your workout, the isolation lift to complement these movements could be a couple of sets of
reverse dumbbell flyes.
Well, the «I'll just warm up with 110
lb dumbbell flyes» could already have been a bit of a demotivator (but we're not comparing maxes).
In POF, you utilize exercises that focus tension on three main positions...mid - range (which is approximately halfway through a lift... for example, a barbell bench press), stretch (the point at which the muscle is under peak stretch...
e.g. dumbbell flyes) and contraction (yep, you guessed it... peak contraction... e.g. cable cross-overs).
The flat bench
dumbbell flyes belong in the isolating (single - joint) exercise group because only the shoulder joint is mobilized during the movement.
For instance, if you are doing
dumbbell flyes followed by bench presses, reverse the order and do bench presses first.
Any bodybuilder worth his salt knows that to REALLY add some flare to his pecs, he MUST add
Incline Dumbbell Flyes to his chest routine.
One method combining one set to the next and one exercise to the next is high to low rep supersets, like low rep set of incline bench barbell presses with a high rep set of incline
bench dumbbell flyes.
Ed would superset flat dumbbell bench presses with flat
dumbbell flyes for 4 sets of 8 to 10 reps per exercise.
There are a ton of different flye exercises you can choose from, such
as dumbbell flyes, cable flyes and machine flyes, but as I discussed in my previous post (The Best Chest Fly Exercise), cable flyes are definitely the superior choice.
While I think the many different types
of dumbbell flyes are much more effective for recruiting the pectoralis major, the pec deck is an acceptable alternative for variety's sake.
Dumbbell Flyes on the floor 2 sets of 10 - 12 reps (no rest) Dumbbell Bench Press on the floor 2 sets to failure (maximum amount of reps you can do)(no rest) Push - ups 2 sets to failure (1 min rest and start over)
This variant is excellent to achieve congestion of the lower part of the pectoral muscle,
where dumbbell flyes are less effective.
When
performing dumbbell flyes, Arnold always made sure to bring his elbows as low as possible, while the dumbbells reaching bench level.
Then he continues with the same number of dumbbell bench presses, leverage incline chest presses and
dumbbell flyes.
Examples of small isolation exercises are leg extensions, leg curls,
dumbbell flyes, side lateral raises, concentration curls, tricep kick - backs, calve raises and crunches.
When you perform
dumbbell flyes, your chest is under less intensity when the dumbbells touch than it is when they are the most apart.
It's only natural, because this complex move incorporates all the benefits of
dumbbell flyes and cable crossovers in all of their variations.
-- Bench press — 8 reps at 8RM (you should reach muscular failure at the 8 - th repetition)-- Incline dumbbell press — 12 reps at 12RM —
Dumbbell flyes — 20 reps at 20RM
For that reason, it's vital to switch things up and add a little variety and for that reason,
dumbbell flyes are absolutely ideal.
Try, for instance to replace your bench exercises with
dumbbell flyes, or to doing overhead triceps extensions instead of doing pulldowns.
For that reason here's a step by step guide on how to correctly and safely perform
dumbbell flyes:
These will add stability and core training to your chest workout and allow for a much wider stretch at the bottom of
your dumbbell flyes.
Throwing in
some dumbbell flyes is not enough — let's talk about really going outside of the box with an exercise like the landmine press.
After
the dumbbell flyes, lower the dumbbells to the bottom position and stretch your pectoral muscles as far as you can.