By The Muscle Nerd, Jeff Anderson - creator of the Underground Chest Training Program
One
of the most popular chest training exercises bodybuilders use to
develop their pecs is the Dumbbell Flye. This exercise absolutely MUST
be in your chest training routine!
Of course, basic multi-joint exercises such as bench press, dips, and
incline press should be the foundation of your routines, but this
dumbbell flye modification is pretty cool.
Let me share with you a
way to make this powerful exercise even MORE effective using a
breakthrough "thumb trick" to get more forceful contractions and better
pec development
Thumb Rotation Chest Training Tip (try during your next workout):
1.
On an incline bench (set to no MORE than 30 degrees incline), hold a
dumbbell in each hand at the starting position (arms extended above you,
palms facing each other).
2. With your arms
slightly bent, perform a standard chest training flye (not a chest
press, but a flye... less elbow bend than a press) by slowly lowering
your arms to the side. BUT…
3. As you lower
them, instead of keeping your hands and wrists LOCKED, ROTATE your hands
so that your THUMBS point TOWARD THE CEILING at the bottom of the
movement.
4. Don't bounce during the movement
of this chest exercise but you want to make sure you feel a good stretch
in your pecs at the bottom.
5. Now, while
focusing on contracting your chest muscles (rather than your arms),
quickly raise both arms to the starting position of the exercise while
ROTATING your hands so that your palms face each other again.
This chest training technique
actually creates an isolated range of motion movement within your pecs
resulting in increased muscle contraction and fiber stimulation.
Don't believe me? To prove it, try this...
Right now, hold one
arm in the flye position while placing your other hand directly on the
chest muscle on the same side as your “working arm”.
Now recreate
this chest training tip by going through the motion of a “regular” flye
with your wrists locked, while feeling the muscle movement with your
other hand.
Once you’ve reached the bottom of the movement, hold
your arm position and rotate your hand back and forth between the thumb
“up” and the “normal” position.
Feel that movement in your upper pec?
Good!
Now stick a dumbbell in your hand and get ready to GROW! Try this
"thumb trick" in your next chest workout and see if you notice a more
powerful pectoral contraction.
If you want to get lean ripped six pack abs, click here
Monday, 28 July 2014
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