- Atlanta, Georgia
- Here’s one of my awesome athletes @benlaitheasianguy performing an anti-fly dumbbell floor press with bands. I actually released an article about this last year (see link in bio) however I’ve had several questions about single arm variations.
When it comes to building massive pectorals it’s tough to beat the basics such as barbell presses, dumbbell presses, weighted pushups, dips and chest flyes. Unfortunately none of these variations fully maximize the various functions of the pectoral muscle fibers. That’s because the chest muscle’s 2 primary functions are flexion of the shoulder/humerus and adduction of the shoulder/ humerus. Few exercises involve both of these functions simultaneously.
In other words if you perform a chest press the force vectors involve predominantly gravitational forces attempting to extend your shoulder and humerus with very little force attempting to abduct the humerus. Chest flyes on the other hand involve mainly abduction forces that the lifter must resist by adducting the humerus with little emphasis on shoulder flexion. In other words, most traditional chest exercises are missing one or more desired force vectors thereby compromising the growth-inducing stimulus.
Fortunately there’s a solution, which simply involves combining force vectors that target both shoulder flexion and shoulder adduction. This is accomplished by using bands or cables to produce abduction forces against the arms while simultaneously performing standard chest presses.
I refer to this as anti-fly chest presses as the lifter is essentially resisting forces attempting to abduct the shoulders. This requires the lifter to isometrically contract the pectorals by intentionally and continuously emphasizing adduction of the shoulders to offset this unique form of lateral tension. In other words the movement feels like a combination chest press and isometric chest fly.
As an added bonus, the degree of anti-rotation, rotary stability, & core strength needed to lock this in is unreal. Learn more about anti-fly chest press as well as other unique variations in my full length article at LINK IN BIO or copy paste below link.
8 December, 2018
- Going to the gym after work was therapeutic but murderous. Also I may have counted waaaayy too fast on those tempo squats 🙊
5 Sec Tempo Squats 5x5 @ 55kg
Touch n Go Bench 5x5 @ 35kg
Dumbbell Presses 3x8 @ 12.5kg
Ended my workout by doing ''stir-the-pot'''s to help with my core and back
@81sw0le don't worry I'm progressing in weight slowly too, not just technique 💪
I'm starting to notice some hamstrings? oh my 😍
#liftheavy #squatbenchdeadlift #benchpress #dumbbellpress #squats
8 December, 2018