Chest Flye Fry
Blend push-ups with flyes to gain strength, size and shape in your chest
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Men are obsessed with training chest. Women … not so much. But having a strong chest will strengthen your entire upper body, including your shoulders, abs and back, and it can improve posture, decrease back pain and even make your breasts look larger!
Related:Get It Right: Push-Up
This superset workout is designed to whip your chest into shape by combining push-ups with flyes, working the pectoral and surrounding supporting muscles thoroughly, leaving no fiber untouched. Warm up with some light cardio and dynamic stretching then get down to it. Do each move in the superset back to back, and rest no more than 60 seconds between sets and between supersets. You’ve got nothing to lose — and perhaps a cup size to gain!
Setup: Place your hands on the floor about shoulder-width apart. Extend your legs behind you so your head, hips and heels are in line and your back is straight.
Move: Bend your elbows and lower your body toward the ground, keeping your abs tight and your back straight. When your chest nearly touches the ground, press forcefully through your hands and extend your arms to return to the start.
Tip: Think of your spine as being rigid and stiff, and never break it at any point during the move to maintain form.
Flat-Bench Dumbbell Flye
Setup: Lie on a flat bench with your back arching naturally and hold a set of dumbbells over your shoulders with your palms facing inward. Bend your elbows slightly so your arms are rounded.
Move: Slowly open your arms straight out to the sides, keeping your elbows slightly bent, and lower the weights until they are level with your shoulders. Reverse the move and squeeze your chest to help bring the weights back to the start.
Tip: For an added squeeze, turn your palms slightly to face your head at the top of the rep.
Setup: Get into a push-up position with your hands directly underneath your shoulders.
Move: Bend your elbows and lower your body toward the ground. When your chest touches or nearly touches down, press forcefully through your hands to return to the start.
Tip: Keep your elbows in close to your sides, so that when you’re lowering and rising they brush against your ribs.
Incline Dumbbell Flye
Setup: Set an incline bench to 45-degrees and hold a set of dumbbells straight up over your shoulders, arms perpendicular to the ground. Turn your palms inward and bend your elbows slightly.
Move: Open your arms to the sides in line with your shoulders, keeping your elbows slightly bent and lowering until the weights are level with your shoulders. Reverse the move and pull them back toward one another and squeeze your pecs at the top.
Tip: Play with the incline of the bench up or down a notch or two to hit your chest from different angles.
Setup: Get into a push-up position with your hands together underneath your sternum. Touch your index fingers and thumbs together, forming a diamond shape on the floor and spread your feet apart for balance.
Move: Bend your elbows and lower the center of your chest toward the diamond. When your body touches your fingers, reverse the move and press yourself back up to the start.
Tip: Allow your elbows to flare out as you lower toward the floor.
Decline Dumbbell Flye
Setup: Lie on a decline bench with your feet hooked securely underneath the pads. Hold a set of dumbbells over your lower chest with your arms perpendicular to the floor, palms facing inward. Bend your elbows slightly to make a rounded shape.
Move: Slowly open your arms out to the sides, lowering as far as is comfortable before reversing the move and squeezing your chest to bring the weights back to the start.
Tip: Have a partner watch you do this move to make sure the dumbbells are over your chest, not your head. Sometimes on a decline it feels different than it looks!