Exclusive Chest Shockers: We Expose The Best-Kept Secrets From The Experts

Lookin’ Flye: The Dirt On Flye-Press Combos

Why do it: 

This technique is great when you’re short on time, have only a few dumbbells available or just want to blast your pecs a little differently. It’s also a great way to use a heavier-than-normal weight when doing flyes, which can be a welcome break from using light dumbbells.

What this chest-shocker ends up being is something of an extended set, in which flyes steadily morph into presses as the pecs get more and more fatigued.

What to do: 

Choose a set of dumbbells that will allow you to complete only 5-6 reps for flyes (on an incline, flat or decline bench). Perform as many reps of strict-form flyes as you can, then, after reaching failure, immediately change your form so you’re doing a cross between a flye and a neutral-grip press at the bottom of each rep, your elbows will be somewhere between full extension and 90 degrees. Perform these to failure, then immediately change your hand position and perform standard presses to failure. Do a total of three sets in this manner, resting two minutes between each.

Why do it:

What better way to bust through a plateau than with a combination of intensity-boosting techniques, not to mention one of the most tried-and-true chest exercises out there the dip. As you’ll see, this pecshocker includes not only training to failure multiple times over the course of one laborious set but also negatives and drop sets (bodyweight dips). “This is one of my all-time favorite chest-shockers,” says Jimmy Pena, MS, CSCS. “When you do it, just make sure it’s near the end of your workout it’s that tough!”

What to do:

Select an additional amount of weight for weighted dips that’ll have you fail at 12-15 reps. After reaching failure, immediately switch gears and do as many negatives as possible with the same weight (for the positive portion of these reps, step up to the top). When you can no longer lower yourself under control for negatives, immediately strip the additional weight and rep out to failure with your bodyweight. That’s one set. Do this 1-2 more times.

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