Superset Incline Flyes To Flat Dumbbell Press

Bored of your usual chest routine? Here is a gruelling superset worth a try, not your usual either. Through it in nearing the end of the workout and feel the burn!

You will be performing 3 supersets of 25 flyes reps and 8-12 dumbbell presses
Set up the bench press to a 30 degree angle
Select appropriate weight dumbbells for 25 flyes
Also, select dumbbells that you could usually perform 15 reps of flat presses
Perform flyes first in a controlled manner, aiming to maintain as correct form as possible with fully extended arms and full range of movement
The movement should be fluid, not pausing at the top or bottom of the rep, rather changing direction smoothly – this will keep the tension in your chest
Upon completion of the 25 flyes, immediately set the bench flat (0 degrees) and begin to perform the dumbbell presses
Do not lock out at the top of the presses and make sure to bring the dumbbells down to the chest
Rest period 60-90 seconds between sets

If you are after a full workout, look no further than our infamous #ChestSunday, it will leave you in pieces! http://www.ldnmuscle.com/chestsunday/

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2 Comments

OnMyJaxxJones

01.03.2013


Always have trouble engaging my chest correctly to acheive a pump that makes me feel like ive done something with my chest during a work out. Probably due to the bad balance bettwen my arms (which are quite big) and my chest (which isnt big enough) I think im overcompencating with my arms during press. Im going to try this, see if i can engage my chest better, and focus the push through the chest rather than the arms. Keep up the good work guys!
- Akin Fagbohun
  
  01.22.2013
  
  
  There are a couple of reasons for what you’re experiencing but the most common one that I find in my own training is when the weight is just a little too heavy. I can lift it with no trouble but I find that it’s just beyond that point that forces me to recruit a lot of the other muscles in the movement. Lower the weight slightly and focus on making the assisting muscles take a passive role by forcing them to relax whilst contracting the muscle you’re trying to isolate. I hope that makes sense!
  
  Akin