If you don't have hex dumbbells, you can squeeze a foam pad or something similar between both dumbbells. The key during the squeeze press is to squeeze inward as hard as possible; this is more important than the weight used.
Lift them up slowly to maximize the squeeze. Then move on to regular flyes, getting a good stretch in the bottom position. Finish with high-position flyes in which you bring the dumbbells down above your shoulders and lift them back up above your chest.
- 5-7 reps: Squeeze press
- 5-7 reps: Dumbbell flye, regular
- 5-7 reps: Flye, high
related posts
The 185 Rep Squat Workout
Climb out of that training rut and challenge your muscles and mental fortitude with these old-school squat workouts.
Unconventional Workout - Biceps
Got a set of biceps that haven't grown since the Clinton years? Well, put down that cigar and start stretching some shirtsleeves.
Tip: The World's Fittest Athlete
Are the top CrossFitter's really the fittest all-around athletes? Here's one strength coach's opinion.
Abs on Trial
High intensity vs. volume training. Olympic lifting vs. powerlifting. High intensity cardio vs. low intensity cardio. The list of debates and disputes in this field goes on and on, and perhaps the most disputed area is abdominal training.