Try supersetting flat bench
dumbbell flyes with decline pushups.
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.
Not exact matches
Then he continues
with the same number of
dumbbell bench presses, leverage incline chest presses and
dumbbell flyes.
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.
Try, for instance to replace your bench exercises
with dumbbell flyes, or to doing overhead triceps extensions instead of doing pulldowns.
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
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.
Bench press — 3 sets x 15, 10 and 4 reps... superset
with cable crossovers — 3 sets x 20 reps
Dumbbell flyes — 3 sets x 20, 15 and 6 reps... superset
with cable crossovers — 3 sets x 20 reps Incline bench press — 3 sets x 15 reps Barbell pullovers — 3 sets x 25 reps Dips — 3 sets to failure Cable crossovers — 3 sets x 25 reps
When you get to the 10th rep of your
flyes, start doing presses
with the same
dumbbells and same weight on them.
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.
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)
Finally, any of the
flye exercises can be performed either
with dumbbells or
with cables in your chest workout.
When you want to build a bigger and more defined chest, people will often just stick
with flat bench presses or
dumbbell flyes.
If you build your pecs
with heavy benches,
dumbbell presses and
flyes, don't think that light cable crossovers are going to give you striations.
With the help of it, you can do the most efficient
dumbbell exercises such chest
flyes or chest press.
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.
Front raises, lateral raises, reverse
flyes and the military press are examples of shoulder exercises
with dumbbells.
Some of my favourite exercises to perform drop sets
with are: Leg press Leg extension Shoulder press Lateral raise
Dumbbell chest press Cable
flye Skull crusher Cable bicep curl
Dumbbell flyes can cause shoulder and elbow injuries if performed incorrectly or
with too much weight.
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
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.
Ed would superset flat
dumbbell bench presses
with flat
dumbbell flyes for 4 sets of 8 to 10 reps per exercise.
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: