It’s a rule most guys follow religiously on chest day: Pressing movements should be done before flyes. There’s nothing wrong with this bit of wisdom—unless, of course, this is the only way you ever train. The following routine flips this notion on its head in a good way, having you perform your isolation work first and your big presses last. Done once per week, it's sure to spark muscle growth.
|Incline Dumbbell Flye||4||10-12|
|One-Arm Dumbbell Incline Press||4||6-8|
|Medicine Ball Push-Up||3||10-15|
How it Works
Pre-exhaustion—doing single-joint isolation exercises before compound movements—will tire out your chest without taxing your triceps, letting both fatigue at the same time.