Concentration
Flyes For a Stronger Pec Contraction With Free Weight
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.
