This is an exercise you have to see in action to believe...it's one
of the BEST single chest exercises I've ever found. It literally
attacks the pecs from just about EVERY angle in one single exercise.
You will need some specialized equipment for this one..., a pair of dumbells, a cable cross-over machine or bands (optional
are two ankle straps, for your wrists).
And just fyi, you can do this exercise very effectively with just the dumbbells and cables/bands. To perform the "triple" version I'm showing here, you would also need a pair of chains..
type of training is based on the principles of combining multiple
forms of resistance to better match the strength curves of exercises
and better target different angles of pull within those exercises.
is a Hybrid exercises that hits THREE types of resistance in
one movement...it's insanely powerful!
set a flat bench in between the two low pulleys. Set your dumbells
down at the foot of the bench and attach your chains onto the
handles. The trick here is to hook the chains on the side of
the handles towards the bench so that when you pick up the dumbells,
your pinks are against the chains. This will have the chains
hanging from the outside edge of the dumbells so they don't
contact your arms during the movement.
chains I'm using are just a couple of car tow chains that I
picked up at the hardware store. They came pre-made with hooks
on the ends. What I've done here is clipped the ends back onto
itself, up near the hooks so that more chain links will be off
the ground during the movement, increasing the resistance.
Attach the two ankle straps onto the low pulleys (the straps should
be at their biggest setting so that you can slip your hands
in and out easily). Get your hands into the ankle straps...you don't need much weight on the pulleys.
sit on the end of the bench and grab the dumbells.
the dumbells into position on your thighs.
lay back on the bench.
press the dumbells up.
Here's why this combination is so powerful...
you've got the dumbell bench press. It's a great movement on it's own
but you lose tension at the top of the movement and
the majority of the tension comes at the bottom.
you've got the cable flye. This exercise is perfect for focusing
on the contracted position of the pecs, where the hands come together at the top...it has basically zero
effect on the bottom/stretch.
you've got the chains. The strength curve of the bench press
is such that as you press up, the leverage gets better and you
can move more weight. By attaching chains to the dumbells, as
you press them up, you lift more and more chain links off the
ground, increasing the resistance being lifted.
well, as you press the dumbells up and bring the hands together, you're adding inwards-tension
from the cable pulleys AND some upwards tension as well.
triple combination of tension is RIDICULOUSLY good for your pecs.
They won't know what hit them.
If you've got the equipment, this is an exercise you HAVE to
try. I mean it.
if you don't have chains, you can do this one with just the dumbbells and cables, or a set of bands.