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.
From this position set, do as many sets
of Dumbbell Flyes as possible.
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.
It's only natural, because this complex move incorporates all the benefits
of dumbbell flyes and cable crossovers in all of their variations.
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.
Another way to increase the effectiveness
of the
dumbbell bench press is by pressing the weights upwards and inward, almost like a
flye, without letting them touch at the top.
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
Similar to your
dumbbell bench press,
flyes use a different angle and arm placement to change the focus
of the movement.
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.
At the end
of your workout, the isolation lift to complement these movements could be a couple
of sets
of reverse
dumbbell flyes.
From push - ups and incline
dumbbell presses to pec deck
flyes, there are plenty
of exercises to choose from.
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)
Exercises like
flyes, stiff - legged deadlifts,
dumbbell presses, and chin - ups stretch the muscle in the bottom range
of the movement.
Incline
flyes are a great complement to incline
dumbbell presses to develop the upper portion
of the chest.
Finally, any
of the
flye exercises can be performed either with
dumbbells or with cables in your chest workout.
For example, heavy
dumbbell flyes increase the risk
of injuring your rotator cuff muscles.
In terms
of chest workouts, that means your bread and butter is heavy barbell and
dumbbell pressing, and your dessert is supplementary work like dips and
flyes.
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.
For example heavy
dumbbell flyes massively increase the risk
of rotator cuff injuries.
Decline
Dumbbell Flyes — 3 Set
Of Min 10, Max 15 reps 4.
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.
With the help
of it, you can do the most efficient
dumbbell exercises such chest
flyes or chest press.
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...
Triset # 1: Incline
Dumbbell Bench Press 3 sets
of 10 - 12 reps Incline
Flyes 3 sets
of 10 - 12 reps Crunches 3 sets
of 15 - 20 reps
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.
Of course, basic multi-joint exercises such as bench press, dips, and incline press should be the foundation of your routines, but this dumbbell flye modification is pretty coo
Of course, basic multi-joint exercises such as bench press, dips, and incline press should be the foundation
of your routines, but this dumbbell flye modification is pretty coo
of your routines, but this
dumbbell flye modification is pretty cool.
Front raises, lateral raises, reverse
flyes and the military press are examples
of shoulder exercises with
dumbbells.
After the flat bench press,
dumbbell flyes are one
of the best chest exercises for overall pectoral development.
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
One
of his favorite pec movements was
dumbbell flyes, but he had a certain way
of doing them - only moving through the bottom third
of the stroke.
This variant is excellent to achieve congestion
of the upper part
of the pectoral muscle, where
dumbbell flyes are less effective.
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.
Strength Sensei shows you the correct way to do
dumbbell flyes in order to reap the full benefits
of this 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.
Ed would superset flat
dumbbell bench presses with flat
dumbbell flyes for 4 sets
of 8 to 10 reps per exercise.
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: