QUESTION:
First we’ll tell you one move not to do: pec-deck flys. These hit only a portion of your chest, and you increase your risk of injury by doing them. You’re better off doing three dumb-bell exercises that target different parts of your chest muscle, resulting in better definition and size, says Craig Ballantyne MS CSCS, of TurbulenceTraining.com. “The dumb-bell bench press allows you to use a heavy, musclebuilding weight safely. The neutral-grip incline press targets the upper chest area. And the fly is the perfect exercise to finish with because it works a full range of motion.” Use dumbbells to do the prescribed sets and reps twice a week, resting at least 2 days in between.
ANSWER:
A. DUMB-BELL BENCH PRESS
Lie on a fl at bench with your feet on the floor; hold a pair of heavy dumb-bells above your chest, with your arms straight and your palms facing forward. Slowly lower the weights to the outside of your chest. Pause, and push them back up. That’s 1 rep. Use the heaviest dumb-bells that allow you to complete 3 sets of 6 repetitions. Note: Keeping your shoulder blades tight stabilises your shoulder joints, helping you lift more weight.
B. NEUTRAL-GRIP INCLINE DUMB-BELL BENCH PRESS
Lie on an adjustable incline bench set to 45 degrees. Hold a pair of dumb-bells above your chest, with your arms straight and palms facing each other. Lower the weights to chest level, and then slowly press them above your chest. At the top position, squeeze the dumb bells together. Lower and repeat. Do 4 sets of 8 reps—your upper chest needs that extra set for max growth, says Ballantyne.
C. DUMB-BELL FLY
Lie face-up on a fl at bench. Start by holding the dumb-bells above your chest, with your elbows slightly bent and palms facing each other. Without changing your arm position, take 3 sec onds to lower the dumb -bells until your upper arms are parallel to the floor. Pause, and then raise the dumb-bells back to the starting position. Do 3 sets of 12 reps. Slowly lowering a weight a dozen times activates more muscle, says Ballantyne.
