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
Tip: The Scientific Cure for a Flat Upper Chest
Sure, the incline bench press helps, but you need to add something else to your inclines to really build the clavicular head. Info here.
Painful Advice Every Lifter Needs to Hear
Listen up. The training and diet advice in this article will be tough to hear. It might even make you mad. But it will definitely make you better.
No Pump Chump
We all go through periods when pumps elude us. Frankly, these periods really suck. And worse, they seem beyond explanation. It's a bloody shame, considering how motivating enlarged, vascular muscles can be.
3 Lessons From Bodybuilding Legend Bill Pearl
Bill Pearl is widely acknowledged as the first thinking man's bodybuilder. Here are three things you can learn from him about building muscle.