Fat Loss Lifestyle Blog

My U-Tube Video demonstrating my favorite techniques for the dumbbell fly is below;

The “Dumbbell Fly” should be one of your chest exercises. It is an awesome functional, athletic movement for you athletes. It is a great finishing technique. Remember, you will work the target muscle better by visualizing the target muscle. Go slow (a 3-1-3 tempo), and visualize that you are squeezing water out of a sponge in the chest. Think about driving the elbows together versus the dumbbells. Remember it is not how much weight you lift, but it is how you lift it.

I started doing these types of movements back in 1983. Basic, compound, power-movements for football. We were taught the big 3, squats, dead lift’s, and hang-clean’s.

The “Dumbbell Fly” should be a vital part of shocking your chest into new growth. This movement really allowed me to take my physique to a new level as a professional “drug free for life bodybuilder at the age of 43 years old; & I am in the best shape of my life. I know you can do it too. All the time it takes is 4-5 hours per week, with a well thought out program.

Remember, to keep your feet, buns, & shoulder blades in contact with the floor and the bench at all times. Keep the chest open and blades closed with the lower back about 3-5 inches off the bench. A slow 3-1-3 Tempo & make sure to alternate tapping the pinkie head and the thumb head to really get a unique focus. Do 3 Sets, getting to failure safely at 12 reps (1st set), 10 reps (2nd set), 6-8 reps (3rd set).

Some of the people that I respect and have learned from are Tom Venuto; BurnTheFat. Feed The Muscle, Craig Ballantyne; Turbulence Training, Mike Geary; Six Pack Abdominal Program, Dr. Al Sears & his Pace cardio program, Dr. Mercola, & Depoch Chopra and his spirituality teachings