Fly To Press Exercise

This exercise will make your inner chest pop is a dumbbell fly into a hex press. Dumbbell flys are the traditional go-to of the inner chest exercises but this move is made even more intense by adding a hex press into the mix.

execution

  1. 1
    Grab a pair of dumbbells
  2. 2
    Lie down on the bench or ball
  3. 3
    Keep the arms above the chest with palms facing each other
  4. 4
    Bend elbows slightly and puff up the chest
  5. 5
    Open the arms with no movement at the elbow
  6. 6
    Stretch the chest well
  7. 7
    Go back up and right before the dumbbells touch, contract the chest
  8. 8
    Hold the dumbbells together, then let them go down to the chest
  9. 9
    Press up and contract the chest
  10. 10
    Repeat this fly to hex press transition

I like to do this exercise sequence on an exercise ball to further increase the activation on my chest muscles while also bringing my core into play as well. Because of the destabilization factor of the exercise ball and the focus on the squeeze, you aren’t using a heavy weight with this move.

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