Chest Exercises

Fly on the Floor for Massive Pecs

Integrate this pec pounding move into your chest workout to take your development to a new level.

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Chest Workout for Monster Pecs

Big, brawny and powerful pecs spark admiration in the hearts of men and less than pure thoughts in the hearts of honky tonk angels.

Heavy presses and dips have been the primary building blocks in constructing the most massive chests of all-time, including Schwarzenegger, Reg Park and Ronnie Coleman. But the finishing touches in constructing these masterpieces were done with variations of the fly.

Arnold has spoken about the fly being not only a detail movement, but a mass-building one.

A majority of meathead pundits will admit to the effectiveness of the fly, but often times dismiss them because of shoulder pain or finding the right range of motion.

I want to share with you an exercise some of my clients, ranging from top powerlifters in the world to more aesthetic-minded enthusiasts have had excellent results using. The exercise is the floor pause dumbbell fly. I learned it from bodybuilding legend, Bill Pearl.

How To Do It:

  • Lie on the floor with two dumbbells above your shoulders, (arms 15-degrees shy of full extension)
  • With palms facing, lower the weights in an arching motion
  • When your elbows hit the floor, they should be even with your chest; pause briefly for a half second
  • Squeeze the dumbbells back together in an arching motion
  • Stop the dumbbells a few inches shy of touching to keep constant tension on pecs
  • Repeat for desired number of reps
  • Concentrate movement on pectorals

blasting the hood! Making progress play boi!! #chesttraining #jailhousestrong #hood #pigiron #ciudadjuarez #kentuckyclub

A video posted by Jailhouse Strong (@jailhousestrong) on

Give this pec hammering exercise a shot!

Next chest training do 3-5 sets of 8-12 reps. Start with light weight, approximately 10 percent of your bench press one-rep max in each hand; so if you bench press 200 pounds, that would 20 pounds. Be prepared for a great pump!

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