Fly To Press No Bench

We always preach activation before overload, so we’ll start with this exercise that alternates between a fly movement & a pressing movement. This will help activate the fibers used during the more intense movement. In using it right in the beginning, we’ll grant maximum performance on the heavier movements afterwards.

execution

  1. 1
    Grab a pair of dumbbells and lay down on the floor
  2. 2
    Keep the dumbbells over your body with the elbows slightly bent & palms facing each other
  3. 3
    Open your arms out slowly, stretching the chest
  4. 4
    Close your arms in, flexing the chest
  5. 5
    Get the dumbbells together and lower them down to the chest
  6. 6
    Once they slightly touch the chest, push up explosively
  7. 7
    Contract the pecs and avoid locking out the elbow

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