Always debating which exercises make the best chest workout? What gets the most bang for your buck? Why not take two of the best and combine them to form one superior chest exercise? Chest flyes and chest presses are both extremely effective exercises for building mass in your chest, but if you have hit a plateau and need new a stimulus try this hybrid movement, the chest flye press!
This exercise takes an eccentric move, the chest flye, and a concentric movement, the chest press, and teams them up to work various angles of your chest all at once. Not only are you working at different angles, you are get the ultimate chest stretch from the flyes, and you’re also building muscular endurance.
How To Do The Chest Flye Press
- Lie back on an incline bench set to 30-45 degrees with a set of dumbbells in your hands. Your feet should be flat on the floor.
- Position the dumbbells above your head about shoulder-width apart. Your elbows should be slightly bent and your palms facing outward.
- Begin the movement by lowering the dumbbells out to your sides in an arching pattern and horizontally, into the flye. Keep your palms facing away from you. The hand positioning is different from a traditional flye.
- Lower the weight until your upper arms and elbows are parallel to the floor.
- From the bottom portion of the flye, bend your lower arms up to form a 90 degree angle. You just moved into the press position.
- Press the weight back up over your head like you would for a traditional chest press. You are back in starting position. That is one repetition.
- Complete the prescribed number of repetitions.
On the flye portion of this exercise, don’t let your elbows drop much below parallel as this can cause injury.
Sample Chest Workout Plan
- Hand release pushups 3 sets of 12-15
- Barbell chest press 3 sets of 10-12
- Incline chest flye press 3 sets of 8-10
- Landmine Chest Press 3 sets of 10
- Close grip dumbbell chest press 3 sets of 12
- Pec deck machine 3 sets of 10
- Incline push ups 1 set to failure