Many people not only want to get stronger but are looking to add size to
their chest. Think about it, adding more size to your chest effects the
appearance of your midsection, and makes your waist look trimmer as well.
Of course there are many ways to accomplish this but I have found that the
low-incline fly has been overlooked and works great at adding depth and
width to the chest. Many people do the flat dumbbell fly, which hits the
central/lower/outer area of the chest. If you adjust the angle of the
bench to a slight incline you hit the muscle at a new angle which is a
great stimuli for growth. Don't increase the angle too much or you will
be using more of shoulders. That's why I recommend adjusting the bench so
that it is at 20-30 degree angle, located somewhere between the flat bench
and a normal incline bench. By raising the bench too high you will be
using supporting muscles which you don't want to do. See if you can find
an adjustable bench at the gym since most incline benches are positioned
at a 45 degree angle.
Know that you have the angle of the bench down,
let's talk about the motion of the lift. Angle your motion a little
upward over the upper end of your chest, as you raise the dumbells. As
you bring the weights together you can turn your thumbs slightly towards
each other. When performing this lift make sure to lift very heavy and
slow for size. When doing this exercise it is easy to tear a muscle if
you aren't careful. By lifting slow you also take away any momentum that
would have helped you cheat. Although I recommend you lift heavy, start
off with lighter weights to get the form down. Once you can do ten reps
with ease start using heavier weights. You'll be surprised how much mass
you can add to your upper, outer chest simply by making some adjustments,
to an exercise you're probably already doing.
Many people not only want to get stronger but are looking to add size to
their chest. Think about it, adding more size to your chest effects the
appearance of your midsection, and makes your waist look trimmer as well.
Of course there are many ways to accomplish this but I have found that the
low-incline fly has been overlooked and works great at adding depth and
width to the chest. Many people do the flat dumbbell fly, which hits the
central/lower/outer area of the chest. If you adjust the angle of the
bench to a slight incline you hit the muscle at a new angle which is a
great stimuli for growth. Don't increase the angle too much or you will
be using more of shoulders. That's why I recommend adjusting the bench so
that it is at 20-30 degree angle, located somewhere between the flat bench
and a normal incline bench. By raising the bench too high you will be
using supporting muscles which you don't want to do. See if you can find
an adjustable bench at the gym since most incline benches are positioned
at a 45 degree angle.
