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
Sucker Punch: Dan John
An in-depth discussion with Highland Games competitor, thrower, coach, teacher, and wise man of the iron game, Dan John.
The Triple Progression System
Apply this simple progression to almost any exercise and experience steady increases in size and strength.
Tip: One Move for Indestructible Shoulders
Add this exercise to your workout to strengthen joints, build muscle, and increase range of motion.
Tip: The Paused Sumo Deadlift
Improve technique, get strong, and build your glutes and hams with this accessory exercise. Use 50-70 percent of 1RM.