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Truly Huge Fitness Tips
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Fitness Tips For 7/10/2013
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How to Get The Most Out of Your Chest Workout
Turbo-Charge Your Chest
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.
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How to Get The Most Out of Your Chest Workout