The bench press is certainly a vital part of building your chest but you can also gain traction in moving ahead by paying attention to how you perform other movements as well. Certain movements can really turbo-charge your chest training.
One of these exercises is the dumbbell fly. The dumbbell fly can pack on a lot of muscle to your pecs – if you perform them right. Unfortunately many people don’t.
The best way to make the most of the dumbbell fly is to keep constant tension on the pectoral muscles. The manner in which to do this is to stop the dumbbells at the point where they start to come together at the top of the range.
By bringing them together you allow the tension to come off the chest muscles. Conversely, if you halt the upward and inward movement at about 10 inches from letting the dumbbells touch each other, you keep the weight load on the muscles, which leads to better stimulation.
On the downstroke of the fly you want to go deep but not allow a rest there either. That is, you want to start the upward stroke quickly. Move the weight up at a moderate pace, keeping pressure on the chest all the way.
The bottom line – you want to keep the chest muscles under constant, painful pressure.
To add another twist into the dumbbell fly, situate the bench press angle up slightly. Not as high as the standard incline position (45 degrees), which gets the shoulders involved too much, but a low angle such as 20-30 degrees.
This low angle will tilt the body upward slightly and work the upper area of the pecs very well. Use the same mechanics (non-lock, 10 inch separation at the top, deep drop and quick out at the bottom) as you do with the standard dumbbell fly.
Start the fly style work with the standard flat flys, then add in a few sets of the low incline flys. You may have to use a slightly lighter weight load on the incline fly sets.
Wrap up your work on the pecs with a couple of sets of higher repetition (12-15) sets on the pec dec machine. That is, take care of all your dumbbell work first, then blow out the chest with the final two pump sets. Again, a deep stretch and keeping constant tension on the pecs at the close are vital.
Since the pec-dec is a pulley style apparatus, it will keep a good deal of pressure on the pecs so you can close them together, and do so strongly. Flex your pecs as the bars come together, then repeat.
Constant pressures is the key to getting the most out of your pec work so fashion your fly training to keep your muscles on fire throughout each set.
This article by Paul Becker was published with his permission. Paul, a bodybuilder and fitness expert, is the owner and operator of TrulyHuge.com. Click the link to his website for more bodybuilding tips.
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