Keep these rules in mind while hammering your chest
with dumbbell flies to ensure that your pec fibers have received the stimulus they need for full development:
Sure, you can replace cable flys
with dumbbell flys.
Not exact matches
The book is studded
with explanations of common but uncelebrated objects — those
dumbbells that hang from the undersides of power conductors (to absorb wind - induced vibration); the odd holes in barns (for owls invited in to eat the mice); and the colorful globes on power transmission lines that cross rivers (to alert pilots of tall - masted boats and low -
flying aircraft).
Since the
dumbbell fly involves a retraction of the scapula, a movement which co-operates
with the rotator cuff muscles, it can significantly strengthen the latter, thereby keeping shoulder injury away.
Incline
dumbbell bench press — 3 x 10,8,6 (after the warm up, pyramid your way up to 5 reps to failure) Barbell bench press — 3 x 10,8,6 Pec - deck
fly or
dumbbell fly — 3 x 15 (pick a weight that you can easily do 12 - 15 reps
with)
Adding
dumbbell flies will help you maximize the contraction in the pecs and build greater definition in the chest area, as well as strengthen the shoulders and prime them for working
with heavy loads.
You've probably tried to push your upper pecs to grow
with the help of incline barbell /
dumbbell presses, incline cable
flies and similar machine exercises, but since you're reading this article, we can assume that you're doing some wrong.
A1 Bench Press * — 3 x 8 (
with 75 % of your 1 rep max) A2 Barbell Rows * — 3 x 8 B1 incline
dumbbell press — 3 x 8 B2 T - bar row or a chest supported row - 3 x 8 C1 Dumbbell fly — 3 x 10 - 12 C2 Seated bent over lateral raise — 3 X
dumbbell press — 3 x 8 B2 T - bar row or a chest supported row - 3 x 8 C1
Dumbbell fly — 3 x 10 - 12 C2 Seated bent over lateral raise — 3 X
Dumbbell fly — 3 x 10 - 12 C2 Seated bent over lateral raise — 3 X 10 - 12
High pulls
with barbell or
dumbbell fly (choose one or the other and only use that exercise).
Overloading your
dumbbell flies, and taking them to extreme range of motion will not only fail to deliver the desired results, but may also leave you
with an injury.
Although it doesn't look as a winner at first glance, the
dumbbell fly is a pretty powerful exercise
with multiple benefits.
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.
But, in a busy gym, you can superset
with dips using the same bench you used for
dumbbell flys.
U mean
Dumbbell Incline press 4 set 12 rep each, Chest
Flys with Dumbbells (On Bench) 4 set 12 rep each right?
Along
with Bench Press,
dumbbell flys are required to develop a complete chest.
Set up a bench as you did for the incline
fly and lie back against it
with a
dumbbell in one hand at shoulder level.
I can not tell you how many times I got my hand wrapped around the wire of my old earphones and sent my phone
flying off the treadmill... Or got all tangled trying to do
dumbbell curls
with my phone attached to my arm...
The main problem
with almost every chest training routine is that it only focuses on the middle portion of the chest
with basic exercises like the barbell bench press and
dumbbell fly.
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 reps