chest exercise i came up with ...modified incline bench flies

[tbombz]

so i have a tough time getting alot of stress on my middle upper pecs...   and this exercise is one of the only ones ive been able to get alot of stress in that area..


sit on on incline bench about 45 degress... with your arms down hanging towards the floor... palms facing the same way as your toes are pointing... (straight forward).. the do flys bringing the dumbells up, and across your body, eding up with the dumbells somewhere above your sternum area....     

it seems like it would be front delts... but its almost entirely upper inner chest... warm up light then move heavier and youll see...  i love this exercise as a finisher..

[Nasty Nate]

I'll have to try that in my next chest workout... very Charles Glassish of you lol

[The ChemistV2]

so i have a tough time getting alot of stress on my middle upper pecs...   and this exercise is one of the only ones ive been able to get alot of stress in that area..


sit on on incline bench about 45 degress... with your arms down hanging towards the floor... palms facing the same way as your toes are pointing... (straight forward).. the do flys bringing the dumbells up, and across your body, eding up with the dumbells somewhere above your sternum area....     

it seems like it would be front delts... but its almost entirely upper inner chest... warm up light then move heavier and youll see...  i love this exercise as a finisher..

Sounds interesting. Showing some good experimental creativity there. How much bend to the elbows, same as regular flyes? Does it stress the shoulder joints a lot?

[tbombz]

thanks majeeb! im always looking for ways to improve my workouts



chmist... i dont focus on the elbow bend..however now that you ask ..not very much bend at all..almost fully extended..but a tiny bit of a bend at the top...  i control the weights and squeenze my chest at the very top when the dumbells touch...but when i increase the weights i cant control like that, and i just slow it down a bit and lower it in control. when i go really hevay, i tend to get a bit of a "sway" going on with my torso, cheating the weights up a bit... i feel this helps keep the stress on my pecs and off my shoulder/rorator cuff......    as long as a warm up the pecs sufficiently i dont get any stress on the hsoulder joints or shoulder msucle

[mesmorph78]

sounds interesting.. might try that next week

[tbombz]

cool meso, tell me how you like it.

im not sure i explained it good enough , but i think you guys get the idea of what im saying.  its like doing chest on the pulleys with them attached at the very bottom.

[mesmorph78]

buy seated on an incline bench...
light dumbells.. i can visualise how that would work

[tbombz]

buy seated on an incline bench...
light dumbells.. i can visualise how that would work

did ya try it out meso?

[Palpatine Q]

That sounds good Tbombz

 another way to kind of do the same thing is use cables set about knee height....stand in the "wanna throw hands" position and bring them underhand to your eyes.

[pumpster]

That's why cables are great, because there without having to worry about gravity there are many more options for exercises, including slight variations that can make a difference. Experimentation is key to find those nuances that hit slightly different hard to reach areas.

On a recent MD training video you can see Max Charles using the same idea on tri work, using cables in particular directions to hit a specific area. Finding the right angle will hit specific hard to reach areas.

[mesmorph78]

did ya try it out meso?

wednesday is chest day... i will try it... probably post some more stuff

[Meso_z]

so i have a tough time getting alot of stress on my middle upper pecs...   and this exercise is one of the only ones ive been able to get alot of stress in that area..


sit on on incline bench about 45 degress... with your arms down hanging towards the floor... palms facing the same way as your toes are pointing... (straight forward).. the do flys bringing the dumbells up, and across your body, eding up with the dumbells somewhere above your sternum area....     

it seems like it would be front delts... but its almost entirely upper inner chest... warm up light then move heavier and youll see...  i love this exercise as a finisher..

hmmm, i think you mean this movement here, Gunter does it according to CG's instructions

At 5:20

[tbombz]

hmmm, i think you mean this movement here, Gunter does it according to CG's instructions

At 5:20

no thats not it at all.

sit on an incline bench with a dumbell in each hand, then do flys, but start with the dumbells down at your side and bring them up above your strenum. its similar to doing cable crossovers with the cables pinned down at the bottom of the the thing.