Chest Workout: Dumbbell Flys
How do you get a massive chest? Most bodybuilders say “do lots of heavy bench press” – I disagree. There are two types of chest exercises, pushing exercisees (like bench press and pushups) and squeezing exercises (like pec deck and dumbbell flys). You need to do both to maximize your chest development. For me personally, the squeezing chest exercises have given me much better mass and strength gains than the pushing type exerciess.
The king of the squeezing exercises is the dumbbell fly and its easy to do at home with just a used set of dumbbells. Heres how you do it.:
lay on floor
together)
knees up, abs flexed (lower back support)
shoulder back, shoulder blades together
arms perpendicular to sides
elbows slightly bent
go sloooooly up and slooooowly down
flex you chest at top of rep
Warning straight armed is much more difficlut than elbows bent because of leverage. Decrease your weight till you can do these with your arms almost straight. Many times you will see people doing WAY more than they should and they do them like this (demo). No, use less weight. Why? Because then you can spot yourself. At about rep 6 when you cant do another straight armed one, bend your elbows slightly. This increases your leverage and makes it easier on your pecs, now you can do 2 or 3 more. When you cant do any more reps, bend your elbows a bit more. This way, you can do forced reps safely.
The reason I do this on the floor is for safety, please see this video for more info:
http://www.youtube.com/watch?v=vkuPpbDgVzQ
This video is in preparartion for my advanced killer chest workout video where dumbbell flys will have a prominent role.
Anyone can be healthier, have more energy, sleep better, and feel better about themselves through bodybuilding. Bodybuilding doesn’t have to be expensive or take a lot of time, gyms are great but home workouts can save you time and money. A cheap dumbbell set from a garage sale or walmart is all it takes to get started with your home workouts.
For more information on home workouts, please see my free website (no advertising either):
http://fitness.scoobysworkshop.com
Limitation of Liability: Consult with your doctor before starting any exercise program! I am not a medical professional. It is your responsibility to critically evaluate this information and with the help of your physician decide if it is appropriate for you.
copyright 2006-2009 scoobysworkshop.com LLC
Duration : 0:6:0
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If it gets your heart rate into the target zone for weight loss then its fine. As evilcyber says though, finding something outside to do is better. A stationary bike you can get off at any instant. If you have run 3 miles, you cant just stop because you have to run 3 MORE miles to get back home!
Hey Shaxxie, We …
Hey Shaxxie, We share a problem. I have a TERRIBLE weakness for ALL sweets. I have ZERO willpower, and I admitting this is the key to my success. First of all, I never buy the stuff. I want it but not so bad that I will sit in traffic 30min to go buy it. Second, you need the support of those in your household. As them for help. Get a lockbox and ask them to lock up all those goodies where you cant get to them.
Personally I rather …
Personally I rather do cardio outside, as I like the fresh air and would get bored doing it inside, but if you have the space and money, it is an alternative.
If you just can’t do cardio outside and are looking for an alternative, a simple jumping rope is also a possibility, if you don’t have neighbors below to whom it would sound like someone is using a sledgehammer for half an hour.
Hello tnx for ur …
I know i need to change my attitude… And i did before its just going back to it. I wish i could get hypnotised.
Hello tnx for ur msgs. I just find it so hard to give up chocolate. And i know this sounds bad, but i blame other people (i.e. my dad buys the choc, i tell him not to but he always goes and buys it) and if its staring at me in the fridge… how can i resist the delicious little choc mmm (im really addicted) I even gave up cigarettes they aint nothing compared to CHOCOLATE MMmm
Shaxxie:Continuing …
Shaxxie:Continuing previous msg… Also there are a lot of articles on how to make sustainable changes to your diet and lifestyle, and about changing your attitude to food. Some people find if they are addicted to food that they have certain trigger foods that set them on a binge, and they have to avoid these altogether, but many people respond badly to cutting out foods as they feel deprived, which leads them to binge. Trial and error is probably the only way to figure that one out!
Shaxxie: Congrats …
Shaxxie: Congrats on losing 4.5 stone- that’s fantastic!!! Scoobys nutrition vid gives details of Scooby’s preferred method, (which clearly works!) but if you find it to restrictive, or need the plan made up for you, rather than making your own plan according to his guidelines, you might like the website that I use, which is free and allows you to track your calorie intake, protein, fat and carbs, you can have meal plans set up for you, & weekly shopping list to print. To be continued…
Would a stationary …
Would a stationary bike be good cardio to use at home?
Scooby has a nice …
Scooby has a nice video up here about nutrition, that is almost at motion picture length (not to mention quality). And on his website under Nutrition > Losing Weight he shows entire meals, complete with pictures that rival those in the Michelin guide.
Hi Scooby… My …
Hi Scooby… My problem is im addicted to food. I do go to the gym but i cant stop eating chocolates (mainly chocolates) – I used to weigh 19.5 stones im now 15. So ive lost a fair bit. Anyway i have muscles, i can see the definition but it is covered in flab. Do you have a video on your diet? Do you like have a weekly timetable with things you will eat over the week and at what times? I think creating a weekly timetable would help me a lot.
Thanks scooby …
Thanks scooby dumbell flys are my favourate exercise
If you goal is to …
If you goal is to be able to kick the cr@p out of everybody, martial arts is a better sport than bodybuilding. If you live in a tough part of town, that might be a necessary life skill. Most martial art masters would probably kick your butt out of their schools if they discovered that your intent was to use their art as an offensive weapon rather than a defensive one though.
If you don’t gain …
If you don’t gain or lose weight you eat as much energy as you use – not more, not less. Scooby’s workout should help you getting some more muscle and weight, but it will take time and patience.
Well, when you read …
Well, when you read that report it really is almost comically funny.
But the sad part is that too many kids read that and believe they actually SHOULD train that way.
Then combine …
Then combine Scooby’s beginning workout with a martial arts class.
I dont get teased . …
I dont get teased …I´m pretty fast and I good at martial arts…but I would like to gain more weght cause I eat a lot but I steel skinny…lol …
Don’t stress it. …
Don’t stress it. Maybe you need to develop some more strength to get the full effect. Also keep in mind that not every workout works for everybody in the same way.
So, what keeps you …
So, what keeps you back? Follow Scooby’s nutrition tips and you won’t need any protein supplements. Also check his website under Workout Plans > Beginning Workout Plan to start.
And as I said above, the only thing you really need to have is a couple of dumbbells, a place to do pullups and whatever is necessary for your cardio (rope, shoes, bike etc.).
Greetings to Portugal, btw!
Because from time …
Because from time to time he needs a break from the thousands of fans and groupies that assault him when he leaves his home.
LOL! you make me …
LOL! you make me laugh
k.. you think that …
k.. you think that way. You probably get teased for not having any muscle so that’s why you you’re attitude it built that way
you wont gain any …
you wont gain any weight if you’re not eating a balanced diet including protein
I always see you …
I always see you with a sunhat and you’re indoors. Why?
I dunno. For some …
I dunno. For some reason I have a hard time squeezing.
I don´t want to be …
I don´t want to be just a big guy I do want to be strong and flexible cause I like martial arts very much…
that´s the first …
that´s the first time I´m able to write you scooby please respond I want to gain weight propreply and with muscules not fat..
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