Kettlebells work better than dumbbells for flyes. Because of the position of the resistance, the pecs are under load for a greater proportion of the range of motion.
With dumbbells, the muscle tension on the pecs is greatly reduced at about 60% of the range of motion. This can make the reps less effective, especially when you're using a method where you must maintain constant tension to create an occlusion effect.
Do 3 sets of this complex:
- 5-7 reps: Low flye
- 5-7 reps: Regular flye
- 5-7 reps: Press
related posts
Sport, Not Beauty Pageant
Our undercover IFBB pro dishes the dirt on what really goes on behind the scenes of professional bodybuilding competitions. In this installment, he tackles the questionable judging criteria.
Tip: The Triple Pyramid Conditioning Challenge
All you need is a bench, a power rack, and a mop to clean up the puddle of sweat when you're done.
Tip: The Romanian Deadlift, Improved
The RDL is a staple lift, but not if you suck at it. Here's how to make it work for you.
A New Way to Trigger Fast Muscle Growth
Squeeze a loaded muscle and follow it with full-range reps. Why? You'll build a ton of new muscle. Here's the plan.