The Muscle Couple has been reading a lot recently from the “GURU TRAINERS” of the world.

Many of them offer some incredible tips so basic and simple you wouldn’t ever think they’d make a difference in your training.  One of the tips we always knew but were stubborn to practice is not locking out on Chest Fly Movements.

Stop 6-10 Inches from Clanging the Weights Together and Feel the Burn!

Whenever you perform a fly movement (Pec Dec, Cable or DB Flys) make sure you stretch as wide as possible in good form in the eccentric phase(the way down) of the lift.  Then on the concentric part of the lift (the way up), only go to the point of peak contraction and then quickly lower the weight as wide as possible again and repeat.

Most people (90% of trainees) will take the concentric portion to a phase where they actually rest the muscle instead of forcibly contract it.  This is hard to explain in words.  Imagine on a DB Fly bringing the weights together and touching them at the top.   This is where we all err.  You shouldn’t bring the weights together at all because you take peak tension off the chest and relax the muscle at that point.

In order to maximize growth in the outer and inner pecs, you need to keep constant tension on the chest muscle.  To do this, perform your fly movements like this:

Keep your elbows locked in a slightly bent position, and go as wide as possible in good form until you feel maximum stretch in your outer pecs.  Then as you bring the weights back to the starting position, stop 6-10 inches short from letting the DB’s or machine touch and repeat for your targeted rep range.

Do this in repeated fashion and you will not believe the burn and increased development in your entire pectoral region within weeks.

This tip MAKES A HUGE DIFFERENCE when training your chest.

Happy Training!

MIHWCS