Lying Side Dumbell Flyes For Maximum Chest Contraction and Sharp Chest Cleavage
By Nick Nilsson
Note: This exercise is an excerpt from Nick's new book "The Best Chest Exercises You've Never Heard Of"...53 unique exercises and training techniques for the chest. If you're looking to break through a plateau, get some training variety or just have some fun in your training again definitely check this book out!
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If you're training with just free weight, it can be tough to find an exercise that really targets the inner pecs to get that pec cleavage thing going. This one is all about hitting that peak contraction position that really targets the inner pec area.
THIS exercise gets around the problem of having no cable equipment to hit that inner chest area by using just a dumbell and a bench...it's all about how you position your body.
And that's pretty easy, too. You just lie on your side on the bench with your shoulder off the end, holding the dumbell in one hand. You should be far enough up on the bench that your arm is hanging off the end, i.e. the end of the bench is a few inches from your armpit. You'll see this best in the video below.
To perform the movement, keeping your elbow slightly bent but LOCKED (this is not a curl!), you bring the dumbell up and around in front of you until it's even with your other shoulder.
As you bring the dumbell up and around, try to imagine like you're scooping out a bowl. When you get to the TOP, imagine like your trying to push that dumbell up towards the ceiling.
Hold that top position for a few seconds on each rep and SQUEEZE the crap out of your pec.
Because you're lying on your side, you won't get much resistance at the bottom but you will get a HUGE contraction at the top.
Be sure to start out lighter than you think you'll need to with this one. I'm using a 25 lb dumbell in the demo here - it's more about feel than weight. The leverage is not great but the effect on the chest IS, when you get that squeeze going.
Perform all your reps on one side then switch over to your other side.
This one is great for carving up the chest - it's not a "building" exercise but a "definition" type of exercise (i.e. it's not going to burn fat directly from the chest but it will help improve the overall appearance of the pecs by helping fill out the inner area and increasing muscle density from the squeezing).
The other great thing about this one is something I mentioned above...the ability to hit the inner chest without having access to a cable setup or a pec deck machine. All you need is a dumbell and a bench...and honestly, if you're in a hotel room, use your bed as a bench and your luggage for resistance!
About the Author:
Nick Nilsson, also known as the "Mad Scientist of Exercise," has been training and innovating unique and powerful new exercises and training techniques for more than 18 years. He's published 9 books on weight training, including his most recent - "The Best Chest Exercises You've Never Heard Of"
Visit his site now to learn more about how this book can take your chest development and pressing strength to a whole new level AND grab your FREE sample chest exercises!
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