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Great Chest Exercise!


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Posted by: IRON MAN

I favor working the pecs with a barbell over dumbell's because it's too difficult to go very heavy with dumbells. But dumbbells tend to force you to keep your upper arms perpendicular to your torso while lowering the arms. Many barbell bench pressers allow their elbows to drift inward toward their sides while using a straight bar. This happens because there's a natural tendency to use the anterior delts to assist in lifting the bar, thereby robbing the pecs of some stress. This is good for powerlifters but not so good for bodybuilders.

I have a long time friend who has a massive set of pecs. Never touched a steroid!!! He performs only (1) chest exercises and uses the IRON MAN training program. He has always said that a (Hybrid Dumbell Press)- a cross between a dumbell flye and a dumbell press allowed him to employ a technique that improves the stress being delivered to his pecs as compared to presses or flyes.

"HOW TO PERFORM A HYBRID DUMBELL PRESS"

Under complete control allow the dumbbells to drift slightly off balance toward the outside. You'll have more resistance to work with when you go to raise them by performing this little outward drift. This controlled outward movement allows you to use heavier weights while getting the same benefits afforded by regular dumbell flyes. Regular flyes are done with light weights, whereas Hybrid Dumbbell Presses allows for moderately heavy weights. Heavier weights along with more adaptive stress equals larger muscle. Another benefit of the Hybrid Dumbell Press is the lack of pressure directed on the rotator cuff as opposed to standard flying motions.


Posted by: CowPimp

There is a similar movement that seems to work well call fly aways. Basically, you do a regular dumbbell press, but at the top your turn out your arms and do the negative portion of a fly. You have to use a weight somewhere inbetween what you press and what you use for flys. Always strart light to get the feel and work up comfortably and in moderate increments from there. Just another one to try.


Posted by: god hand

I've been thinking about why people have a hard time developing upper pecs and not lower pecs, and then I figured it out, its because the upper chest is closer to the shoulder


Posted by: LexusGS

Quote:
Originally Posted by IRON MAN

"HOW TO PERFORM A HYBRID DUMBELL PRESS"

Under complete control allow the dumbbells to drift slightly off balance toward the outside. You'll have more resistance to work with when you go to raise them by performing this little outward drift. This controlled outward movement allows you to use heavier weights while getting the same benefits afforded by regular dumbell flyes. Regular flyes are done with light weights, whereas Hybrid Dumbbell Presses allows for moderately heavy weights. Heavier weights along with more adaptive stress equals larger muscle. Another benefit of the Hybrid Dumbell Press is the lack of pressure directed on the rotator cuff as opposed to standard flying motions.
With all seriousness Sir, my brain just exploded. 1000X times.


Posted by: CowPimp

Quote:
Originally Posted by god hand
I've been thinking about why people have a hard time developing upper pecs and not lower pecs, and then I figured it out, its because the upper chest is closer to the shoulder
I think it's just because people have some preconceived notion that their upper chest has to resemble Frank Columbo's. Most of the chest's that I've seen aren't so lopsided toward to lower portion of the chest, and if they are it is sometimes fat.



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