For this inner chest exercise, we’ll do the well-known pec-deck fly, which massively engages the inner chest.
However! We’ll apply a little technique to help us maximize time under tension.
That is namely the “8 by 8” technique, which implies starting off with 8 reps, done with full range of motion, then another 8 with partial range of motion, once we are massively fatigued on the full ROM
- 1Set up the pec deck handles at an angle that places them slightly behind the line of the backrest
- 2Sit down comfortably, resting your back and keeping head looking forward
- 3Grab both handles of the machine with elbows slightly bent, out of lockout
- 4Keep that static position of the arms – No flexion or extension in the elbows
- 5Bring the arms in, contracting the chest
- 6Keep peak flexion briefly, then go down slowly, stretching the chest
- 7Use steps 1-6 for the first 8 reps or until you feel fatigued & close to failure, then:
- 8After the last full range of motion repetition, open the arms ever so slightly- just a couple of inches off of the mid-line of the torso
- 9Bring the arms back in, contracting the chest
- 10Maintain those partial repetitions for another 8 reps
- 11After the last rep, go down really slowly on the eccentric