Sit on the floor and bend your knees up to a 45 degree angle and your hands behind your head.
Lower slowly your torso backwards to a 45 degree angle. You’ll feel your muscles begin to pull.
Hold for four seconds, then slowly return to start position.
Repeat the exercise for the required reps. (more…)
OTHER DUMBBELL-FLY MOVEMENTS
Flys can be done on an incline bench to work the upper chest.
The fly is duplicated on apparatus such as the Pec-Deck and other chest “squeezing” machines.
CABLE FLYS
Done while standing (Cable Crossovers) or while lying on a flat or incline bench, these are simply variations on the fly movement. (more…)
If done on an incline bench (set no steeper than 45 degrees), these stimulate the upper chest (an often-neglected area). I generally structure chest workouts more around inclined movements than lying flat ones because the upper chest is hard to stimulate. I tend to avoid decline movements (lying on a slanted bench with the feet higher than the head), as they develop a heavy lower chest that can appear saggy even if it is solid. (more…)
