The
Concentration Flye is one of the best free weight exercises
you can do for focusing on the peak contraction of the pectoral
muscles. It actually has an advantage over the pec deck and
cable cross-over machines in that it doesn't put anywhere near
the same stress on the shoulder joints.
This
is a good one!
To
perform this exercise, you just need one dumbell - it should
be fairly light the first time you do the exercise so you can
get the best feel for it.
Bend
your knees and lean forward. Pick up the dumbell off the ground
with your right hand. Your arm should be hanging directly down,
elbow slightly bent.
Now,
keeping your elbow locked in that slightly bent position, raise
the dumbell up as though trying to touch it just past your left
shoulder. As you come up, your right pec will have to squeeze
harder and harder!
Hold
the dumbell at the top, peak contraction position for a few
seconds, squeezing hard. Lower the dumbell slowly and repeat.
This
is a great home-gym exercise for those who just have free weights,
in addition to the safety advantage it carries over the two
chest machines I mentioned above.
