![]() ![]() But you rarely ever see it performed today in gyms. *Decline presses and pullovers can also be done with a barbell or machine one-arm flyes can also be performed with cables or on a pec-deck machine. Back in 1911, Alan Calvert declared the dumbbell pullover to be 'the best exercise known for developing a deep chest.' During the 1920's, it was considered a 'must-do' exercise, and even Arnold credited dumbbell pullovers for helping to create his epic chest development. One-Arm Dumbbell Flye* | SETS: 3 | REPS: 12.Decline Barbell Press* | SETS: 3-4 | REPS: 8-10.Incline Barbell Press | SETS: 4 | REPS: 6-8.Varying from a steady diet of the same old, same old can result in new growth.īreak up the monotony of your chest workouts wuth these oft-ignored exercises. The bottom line: Don’t be afraid to try something new. Arnold claims that this is the movement that gave him that thick, barrel chest and wide back development that helped. Begin with your arms extended toward the ceiling and perpendicular to the floor. Lower the weights to just outside your lower pecs, then press them back up forcefully until your elbows are just short of lockout. Grasp a pair of dumbbells and lie face-up on a decline bench. Sure, the upper chest usually needs more work than the lower pecs, but ignoring the latter can lead to a major deficiency in your upper-body appearance. I can’t believe this exercise isn’t used more often on chest day. Contract you pec to return to the start position. Repeat for reps, then switch arms. Begin with your working arm extended toward the ceiling. Lower the weight in an arc out to the side, keeping only a slight bend in your elbow, until you feel a stretch on that side of your chest. ![]() Grasp the edge of the bench with your nonworking hand for stability. I always felt that one-arm flyes helped balance my development.įor a one-arm dumbbell flye, lie face-up on a flat bench holding only one weight. Doing flyes with one arm, however, focuses all of your attention on one side. 629 subscribers Subscribe 25K views 9 years ago Muscle Targeted: Chest (Pectoralis) Starting position: Choose the appropriate dumbbell weight taking account of your fitness level. People do flyes and crossovers all the time, but almost always using both arms. Contract your chest to bring the weight back up. Lower the dumbbell in an arc overhead until you feel a good stretch in your pecs. Lie on a bench with only your head and shoulders over the end. Grasp one end of a dumbbell with both hands (fingers overlapping and arms extended) and begin with the weight over your chest. To perform the dumbbell version, lie perpendicular on a flat bench with your knees bent and your feet flat on the floor. Why stick to these common chest exercises when so many allow you to attack the pecs from a variety of angles? Here are a few of my favorite underutilized chest moves: Aspiring bodybuilders often slack off on training legs, back and even abs, but if there’s one bodypart that’s never neglected, it’s chest. When Monday rolls around, it’s usually time for some sort of flat bench press, then incline presses, dips and dumbbell flyes or cable crossovers. ![]()
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