|Pec-Deck Flies: The Old Fashioned Way
BodybuildingPro.com Training Database Bodybuilding Articles Pec-Deck Flies: The Old Fashioned Way
Conventional wisdom tells you to do your pec
deck flyes the same way everyone else is doing
Conventional wisdom tells you
to do your pec deck flyes the same way everyone else is doing them.
Turn your elbows into 90-degree angles, place your forearms along
the pads, clutch hold of the handles, and start grinding them out.
And it's true, this is an invaluable exercises for strengthening
and tightening the pectoral muscles, providing separation between
them that resembles a chiseled quarry.
However, the next time you have pec deck flyes on your agenda, add
a little variation to this exercise. Instead of placing your
forearms along the pads, grip them with your palms. Turn your
elbows out so that your arms are parallel with the floor. At the
starting position, your elbows will be placed behind your torso,
providing for an invigorating stretch throughout your chest.
With your chest puffed slightly forward and your back straight
against the backrest, slowly begin your set of flyes. Because the
range of motion has been elongated, you'll feel a more satisfying
stretch and a greater pump, considering that this version of the
exercise is both new and more complex.
This exercises places greater resistance on the pectoralis major
while allowing for a great contraction, due to the positioning of
the elbows, which are turned inward. In this regard, these flyes
are very effective in developing a strong inner chest as well.
For a gut-wretching burn, couple this exercise with 2-3 sets of
cable crossovers. Ouch!
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