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Cables and a bench.

Chest fly bench. Tbh the chest fly aka chest flye dumbbell flye or pec fly seems like a total bro move. When you set up a bench in the middle of a cable rack the exercise motion is similar to the dumbbell fly but you get the benefit of constant tension with cables. Dumbbell chest flyes are usually done on a bench or stability ball but there is absolutely nothing to say you can t do this popular chest exercise on the floor.

Start with light weight approximately 10 percent of your bench press one rep max in each hand. Http goo gl x8hel5 full 12 week muscle building 4 day split program. Two of the most common chest exercises are the bench press and dumbbell fly.

Set of 2 dumbbells incline bench. Next chest training do 3 5 sets of 8 12 reps. You ve probably seen a super muscly dude lying back on a bench grunting his heart out to get those dumbbells back up over his chest.

In the battle between chest presses vs. Dumbbell chest fly. Chest fly can be done lying on the floor or on a weight bench for just a little more range of motion.

Using benches with different degrees of incline and decline can affect the point on your chest where the work is focused so dumbbells are very versatile for training chest. Bench presses and push ups exhaust the triceps and shoulders before the pectoral or chest muscles. The floor allows you to open your arms only so far whereas the bench will let you go down just another inch or two for a greater challenge.

Doing so does reduce the range of motion but that is unavoidable and arguably safer without an exercise bench. If you re used to strenuous exercise do at least 15 to 20 push ups per set. Start with your back flat on an incline bench which is lowered to 30 degrees.

Chest flys both have multiple benefits. Your front deltoids surely do some work but the key is to contract your chest. Do 2 sets of bench presses after your chest flies then finish your chest workout with 2 sets of push ups.

The best thing about standing chest flys is that you don t need a bench which is always busy anyway. Incline bench dumbbell chest fly. Be prepared for a great pump.

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