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The Essentials of Bodypart Specialization: Chest Training

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Chest Flyes

Guidelines for all Chest Fly Movements
(unless specifically stated otherwise)

  • wide foot stance
  • at the top, pull shoulders back, then let elbows follow (almost 2 separate movements)
  • aim for max stretch of chest at the bottom
  • to come back up, retract shoulder blades, contract everything in the back and squeeze the weight up leading with the elbows
  • avoid any internal / external rotation throughout; keep midpoint of wrist inline with midpoint of elbow in turn in line with midpoint of shoulder (move weights in a straight line perpendicular to ground).

 

Dumbbell Flyes – Flat / Incline / Decline

At the bottom

At the top. Note that the dumbbells do not come inside the shoulders

Variation with Max Scapula Retraction over bench

    Exercise Specific:

  • bend elbows slightly at 45º on the way down – find point at which there is maximum tension / stretch in the chest at the bottom, not in the biceps; if feeling too much of a stretch in biceps, bend elbows a little more
  • at 45º on the ascent, straighten elbows, lock triceps and try to bring the elbows together (not the hands); stop just short of coming inside the shoulders at the top (end directly above before then immediately beginning the descent).
  • Variation with Max Scapula Retraction over Bench:
       > slide body up so that the bottom part of the scapula / shoulder blades just protrude / sit over the top of the bench
       > let head almost just hang a little, don’t try to shove it forward
       > ensure stability can be maintained
       > make a conscious effort to avoid arching by keeping the abs contracted as well achieving a maximum (almost exaggerated) stretch of the chest at the bottom.

 

Dumbbell Flyes with Internal Rotation

Externally rotated at the bottom

Internally rotated at the top

    Exercise Specific:

  • begin, externally rotated at the bottom (pinky finger will be the highest part of the hand)
  • come up, while internally rotating (pinky finger will then be the furthest back at the top)
  • use relatively light weight when attempting for the first time.

 

Pec Deck / Machine Flyes

    Exercise Specific:

  • arms straight, perpendicular to ground (wrists inline with elbows, in turn inline with shoulders)
  • focus on pulling elbows together (not wrists)
  • really squeeze hands together (touch) at the top.

 

Cable Flyes / Crossovers

‘horizontal’ cable flyes depicted

    Exercise Specific:

  • with a split foot position (if standing), begin with body close to apparatus, though in front just enough so that the weights sit just above the weight stack in the bottom position
  • bring hands to chin height at the top and squeeze together
  • keep elbows straight and triceps contracted throughout
  • do not touch the pinky fingers together at the front (if anything you could touch the index fingers together, but it’s not necessary).
  • For Horizontal Cable Flyes: position cables to just below shoulder height so arms can be slightly below parallel to the ground at the bottom of the movement.
  • For Decline Cable Flyes: set the cables high and bring the hands forward and down so that they finish in front of the thighs at the bottom of the movement.
  • If performing on an incline bench:
       > place bench slightly in front, cables slightly behind
       > due to the angle of force coming from the weight stack, cables do not need to be moved in a straight line perpendicular to the ground (directly above the eyes) – just ensure that a maximum contraction of the chest can be achieved.

 

Around the Worlds

    Exercise Specific:

  • choose a ‘slight’ decline or even a flat bench
  • be sure to use a light weight when performing for the first time – perhaps half of what you would use during a standard dumbbell fly
  • To Perform:
       > 1. start with arms extended directly in front with palms facing forward with dumbbells together
       > 2. bring arms back above the head (straight / locked out)
       > 3. retract shoulders, then bring the arms down and ‘scoop’ them around to just below the pec-line (palms should now be facing the ceiling); squeeze at the bottom
       > 4. raise dumbbells up to the start position and twist hands so palms are once more facing forward.