A new excercise...

I was thinking about some new excercises that I could do and I think I came up with a good one. It works out inner and upper pec, biceps, forearms, and slightly tricep.

It's kinda hard to explain but I'll try my best.

Grab a dumbbell somewhat light....lighter than what you would use on dumbell fly's. Hold the dumbell facing towards the other side of your body. (with one end of it against your hip with arm slightly bent holding a slight curl.) Curl the weight up dragging one end of the dumbbell almost against your body to the opposite side (almost like you're uppercutting your other shoulder)...pull your shoulder inward as you get to the top of the lift (make sure you really tighten your pecs while pulling your soulders inwards) while making sure that when finished your arm is only at a 90degree angle. Hold for about 2 seconds...Slowly return to the 1st position and repeat.

Let me know if you guys can understand how to do this and if anyone likes it....I can really feel it in my upper and middle chest more so than regular fly's...and I get a get bicep and forearm burn at the same time.

I take it that you are laying down on a bench for this, right? Palms facing towards your face, well, the opposite shoulder? Sounds interesting...

I've got a new one too. It's called "fucking your mother"

No guys, just playing. Me and BS go way back.

The excercise you mention above, do you expect it to be more of a maintain muscle type excercise or do you think you could put on some serious mass? I'm always in the hunt for some good forearm workouts.

for crying out loud guys...lol

it's a pec and somewhat a bicep workout...

You do it standing up...

It should work well for inner pec and upper pec growth...

kind of like doing a cable fly without the cable....I feel it works the upper pec more so than a cable fly though

i like the sound of this and I thought you meant standing up... it makes sense

I learned a "new" exercise for great pec growth about 10 years ago and I've done it on and off at gyms that have the proper equipment.

lay on a bench between the cables with the attachments connected at the lowest position, what you need to do is attach the velcro bands that are normally used for your ankles and attach them to your forearms. In addition to the cuffs on your forearms connected to the weight stack you'll need to grab a pair of light dumbells. I know it sounds crazy but what you do is bench from this position and the cuffs create resistance similiar to flys and obviously the dumbells are added resistance for every muscle fiber in your chest... it sounds nuts but try it and become a believer

mikeswift said:

i like the sound of this and I thought you meant standing up... it makes sense

I learned a "new" exercise for great pec growth about 10 years ago and I've done it on and off at gyms that have the proper equipment.

lay on a bench between the cables with the attachments connected at the lowest position, what you need to do is attach the velcro bands that are normally used for your ankles and attach them to your forearms. In addition to the cuffs on your forearms connected to the weight stack you'll need to grab a pair of light dumbells. I know it sounds crazy but what you do is bench from this position and the cuffs create resistance similiar to flys and obviously the dumbells are added resistance for every muscle fiber in your chest... it sounds nuts but try it and become a believer

Click to expand...

It sounds like you are using your chest to stablize the weights, thus causing pressure at diferent angles to be applied to the chest. Is this about right? Sounds interesting.

Well, you said "flyes" so I assumed you were laying on a bench. Standing up does make more sense. I'll have to try it out.

sounds like you get the idea Much Bigger, you really need to just try it in order to really feel how many muscle fibers you stimulate at once. The only way I can describe it is imagine doing a pressing movement and a fly at the same time