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
Here's how to combine two or more similar exercises in sequence to save time and maximize strength and hypertrophy.
Not too many years ago, the idea of an endurance athlete like a cyclist, triathlete, or runner hitting the weights was almost unheard of. Why, everyone knows that weight training will make you big, bulky, and slow, right? Well, believe it or not, endurance athletes are lifting weights to improve performance.
Do this simple exercise often to fix your posture and make your shoulders feel awesome when you go heavy.
Add this exercise to your workout to strengthen joints, build muscle, and increase range of motion.