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I stumbled onto this exercise while experimenting in 94. I am sure someone else invented these these long before I did, but damn, these are killer for my pecs.
Set the bench to 30 degree's, start with a light set of dumbells, to seriously warm-up your pecs.
Strart with dumbells ( palms face each other), shoulders down and under you.
Expand up your ribcage, and keep a slight bend in your elbows.
slowly arc the dumbells out, and stretch deep.
Bring them in to a press position, and flex your pecs to raise the weight.
Keep your chest flexed, and don't pause during the entire set ( constant tension).
Do four working sets, 15, 12, 8, 6. all to muscular failure.
I do these for both mass, and striations. You can control more weight in the negative, than you can do chest fly's with normally, and the press allows you somewhat fresher tri's to really push those pecs to the limit.
Everytime I rotate thes into my training schedule, I can't point any higher than waist level for 24 hours.
Pasta lasagna
E
Set the bench to 30 degree's, start with a light set of dumbells, to seriously warm-up your pecs.
Strart with dumbells ( palms face each other), shoulders down and under you.
Expand up your ribcage, and keep a slight bend in your elbows.
slowly arc the dumbells out, and stretch deep.
Bring them in to a press position, and flex your pecs to raise the weight.
Keep your chest flexed, and don't pause during the entire set ( constant tension).
Do four working sets, 15, 12, 8, 6. all to muscular failure.
I do these for both mass, and striations. You can control more weight in the negative, than you can do chest fly's with normally, and the press allows you somewhat fresher tri's to really push those pecs to the limit.
Everytime I rotate thes into my training schedule, I can't point any higher than waist level for 24 hours.
Pasta lasagna
E
