Ed would superset flat dumbbell bench presses with flat
dumbbell flyes for 4 sets of 8 to 10 reps per exercise.
Next he would superset incline dumbbell presses with incline
dumbbell flyes for 4 sets of 8 to 12 reps. Finally, he would superset decline dumbbell presses with decline dumbbell flyes, again, for 4 sets of 8 to 12 reps.
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.
Not exact matches
For that reason, it's vital to switch things up and add a little variety and for that reason, dumbbell flyes are absolutely ide
For that reason, it's vital to switch things up and add a little variety and
for that reason, dumbbell flyes are absolutely ide
for that reason,
dumbbell flyes are absolutely ideal.
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.
Try,
for instance to replace your bench exercises with
dumbbell flyes, or to doing overhead triceps extensions instead of doing pulldowns.
Dumbbell flyes help to focus on and isolate the chest, and are perfect
for adding muscle mass to the chest itself.
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.
You can use a pec deck machine,
dumbbells, kettlebells and other fitness tools
for doing chest
flyes.
The incline
dumbbell press and the incline
dumbbell flyes are the classic chest exercises he relies most on
for a solid chest workout.
4) Flat
Dumbbell Flyes (using same weight as for the incline flyes): 2 - 3 sets of maximum amount of reps you can do with good form (60 sec
Flyes (using same weight as
for the incline
flyes): 2 - 3 sets of maximum amount of reps you can do with good form (60 sec
flyes): 2 - 3 sets of maximum amount of reps you can do with good form (60 seconds)
For example, heavy
dumbbell flyes increase the risk of injuring your rotator cuff muscles.
For example heavy
dumbbell flyes massively increase the risk of rotator cuff injuries.
Front raises, reverse
flyes, and the overhead military press are additional
dumbbell exercises that you can do
for the shoulders.
I'd recommend 2 - 3 minutes
for the bigger stuff (bench press, squats, deadlifts, barbell rows, etc.) and 1 - 2 minutes
for the smaller stuff (biceps and triceps exercises, lateral raises, leg curls,
dumbbell flyes, etc.).
If you're looking
for chest workout exercises, try adding in decline
dumbbell flyes to your chest workout.
After the flat bench press,
dumbbell flyes are one of the best chest exercises
for overall pectoral development.
And if you wanted to add some isolation exercises into the mix, you've got the cable crossover and
dumbbell flyes — all great exercises
for hitting the pectoral muscles.
The
dumbbell flyes are a great chest exercise
for pectoral development, yet they are one of the most often improperly executed exercise in the gym.
For instance, if you are doing
dumbbell flyes followed by bench presses, reverse the order and do bench presses first.
Instead of doing a regular bench press movement, you will instead do 6 to 8 reps of
dumbbell flyes (an isolation movement
for the chest) THEN immediately go right to the bench press.
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: