This is
a great technique for increasing the
intensity of your chest training - you're
going to hit two separate but complementary
exercises within the same set...basically,
the same as doing a superset (where
you do 2 exercises back to back) but
alternating REPS of each exercise.
You're
going to be alternating a rep of dumbell
flyes with a rep of dumbell presses.
When you can no longer do anymore flyes,
you'll rep out with as many presses
as you can.
You're
going back and forth between an isolation
exercise (the flye) and a compound exercise
(the press), finishing with as many
compound exercise reps as you can once
the isolation exercise is done.
Very powerful
stuff!
I like
to do presses and flyes on the ball
but you can use a bench, too. This works
with flat, incline, decline or on the
ball.
So pick
a weight you can do 8 to 10 reps with
on the flye. It's going to be your limiting
exercise, so pick according to THAT
exercise.
Come down
into the flye position. Note how I angle
the dumbells - I find this position
to be easiest on the shoulders (and
I have bad shoulders).
Finish
the rep then switch to pressing.
The palms
are facing foward - notice how I have
the dumbells tilted down and in - this
keeps tension on the chest better.
Repeat
in this fashion, going back and forth
between flyes and presses on each rep.
As I said above, once you can't do anymore
flyes, rep out with the presses, because
it's the stronger of the two movements.
Your chest
will be on fire at the end of this one!
