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Start position |
Flat Bench Flying Exercise |
Lowered position |
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Dumbbell flyes- The dumbbell flyes need to be performed in the
correct way to yield results. Hold a dumbbell in each hand like you
would during the hammer curls. Keep your arms straight up and elbows
a little bent. Now in a semi-circular motion slowly lower the
dumbbells down to the sides of your chest. The dumbbell flyes work
out the inner pectorals. |
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The bench illustrated above has catch hooks for bench pressing bar
and an attatchment for hamstring or quad exercises. |
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Note- Bench angle change will "hit" different sections of
the pectoral muscle groups. Change the angle yourself if growth "sticks" |
Beware starting with too heavy
weight here. |
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Note that the angle you hold the dumbells will affect different
sectors of the complex muscles of the forearms. This is a
multi stranded complex extending to your fingertips. The same is true
for dumbell curls too. |
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Bench Presses (flat bench as above)
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Standard (see right) |
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Variations (see below) |
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Wide grip
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Forces more effort on the pecs as well as the triceps |
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Narrow grip
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Here the triceps take much more of the effort. |
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NB Beware, when moving to incline or
decline style, of taking too heavy a starting weight. It may
sound daft, but an unloaded bar is perhaps the safest starter if you
are a relative beginner. The direction of motion feels "all
wrong" at first! It'll pay you to get used to it. You'll notice
that different areas of the pecs come into play here. |
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Inclined (leaning - head up) |
Declined (head down here) |
In all cases, I strongly suggest you work with a buddy as spotter.
It's best if you are of similar standard here. |
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Straight Arm Pullovers. Use a single dumbbell or "swingbell" |
This is done flat at the end of the bench. Beware doing it too fast
and with too much weight at first. |
Affects the whole of the ribcage, which is expanded, also including
the serratus to a degree. The central cartilage is stretched, not the
ribs themselves. |
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Cable exercises. |
Standing, in the crucifix position, bring the hands together at thigh
level. Hold at that position. Affects much of the pecs. |
A similar single arm version is also possible. |
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Pec Decks (usually seated) Very good at isolating the
pecs. The arms are squeezed and held together in front of you. |
There are cable and lever types. Both are similar in
effect to the cable exercise noted above, but isolate different parts
of the pecs. Here you also hold the compression for a second or so
and perform the exercise slowly and deliberately for best effect Also resist
the weight as you return to the start position. |
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Sticking Gains? |
The answer could be to choose either a different exercise or to vary
the angle of approach, so to speak. If that involves Inclined bench
press, be sure to have a spotter and start with a lower weight than
standard flat pressing. You will be using a different part of the
Pecs, so will not have the same strength. |
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Any other exercise suggestions welcomed. |
email
me direct. |
