Thread: Chest Change UP

After 4 days of Pain in my triceps from my last chest workout, I decided I needed a change ....I had to dig deep in my Pain files for "The All Flye" W/O Standard warnings in effect

But after weeks of heavy pressing on chest day, we are going to do something we do every 4-6 months!
THE ALL FLYE WORKOUT!

First up, cable flyes. Elbows barely bent, step foward for the stretch, stand split legged and mostly erect (I like that word)
3 Sets- Handles at the bottom

1st set 5 reps left hand over, 5 reps right hand over, 5 sets hands open and togehter, holding at least one second on each contraction

2nd set, raise weight

3rd set, raise weight, hands togehter only, single drop
next:

3 sets Handle at the top, contraction is just below the navel about 18 inches from your body

Same sets!

If you have adjustable handles, next is 3 sets in the middle, contraction at the pec line, but way in front of you! If not adjustable, flat bench cables, handles at the bottom, 3 sets!

OK, Warm-up is over! BTW, those 9 sets are good after 8-10 pressing in a regular W/O!

Now, 3 sets of pec deck or machine flyes, hold the comtractions, heavier each set, 12, 10 ,10 reps!

Next:
3 sets of Swiss ball 1 and 1/2s! Hips down, head back and shoulders supported, feel the stretch! Come up 1/2 way, go down, then come all the way up, THAT IS ONE REP, Give me, 12,10,8, raise the weight IF YOU CAN! (1-2 minutes between all sets)

Last Superset, DB incline with DB decline, go lighter than you think, past WASTED is WUSSTED!

3 sets, 10 then 8 reps each, any weight you can!

IT'S OK, if you can't do 21 sets of flyes, if you can do more, you chose the weights poorly, go heavier next time in a few months!

Sounds nuts...I like it!