chest isolation with peak tension in the stretched position, where a press has
the least
the arc loads the pec through shoulder adduction alone, so the triceps and
front delts never take a share the way they do in a press
the top of the arc carries no tension at all, which is the trade a cable fly
does not make
Execution
Lie on a flat bench with dumbbells held above your chest, arms slightly bent.
Maintain this slight bend throughout the movement.
lower the dumbbells in a wide arc until you feel a deep stretch in your chest
pause briefly at the bottom to maximize tension in the stretched position
bring them back up only as far as the pecs stay loaded
control the descent rather than letting the weight drop
The top of the arc carries no tension, so stopping where the load stops is the
full range for this movement rather than a shortcut. When the set gets heavy,
bang out a few more reps in the bottom half to milk the stretched position.
Purpose
chest isolation with peak tension in the stretched position, where a press has
the least
the arc loads the pec through shoulder adduction alone, so the triceps and
front delts never take a share the way they do in a press
the top of the arc carries no tension at all, which is the trade a cable fly
does not make
Execution
Lie on a flat bench with dumbbells held above your chest, arms slightly bent.
Maintain this slight bend throughout the movement.
lower the dumbbells in a wide arc until you feel a deep stretch in your chest
pause briefly at the bottom to maximize tension in the stretched position
bring them back up only as far as the pecs stay loaded
control the descent rather than letting the weight drop
The top of the arc carries no tension, so stopping where the load stops is the
full range for this movement rather than a shortcut. When the set gets heavy,
bang out a few more reps in the bottom half to milk the stretched position.