Most guys always are looking for a bigger, more defined chest. Everyone does the typical flat bench press, incline chest press, barbell, dumbbell, etc. The problem is those only target the middle and upper fibers of the pectoralis major.
To effectively work the lower fibers and "raise" the pecs a great exercise is decline dumbbell fly. However, it is not just a regular fly. I learned this exercise from my boss who was a student of the great Vince Gironda.
To properly do this exercise it does not take much weight. For the average person I would say anywhere from 10-20lb dumbbells would be good to use. Set a bench in the decline position. Hold the dumbbells with a false grip meaning the thumbs are on the same side, not wrapped around. Slowly open up the dumbbells into the fly position, as you bring them together, crunch up slightly to get your scapula's off the bench. Squeeze the dumbbells together and hold for a few seconds. Repeat for a given number of sets and reps. It may seem simple, but believe me, its quite the challenge. This exercise will end with a huge pump in your chest, and you will finally get the gains your looking for.
If you have questions on the exercise or anything else, feel free to e-mail me.
Best,
Doug Spurling
dspurling@une.edu
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