Chest Focus

Dumbbell Chest Fly

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Coach Notes

Coach Take

Direct chest tension with minimal need for heavy loading.

Make It Easier

Machine Fly

Level It Up

Slow Eccentric Chest Fly

Build Size

3-5 x 10-15, rest 45-75s

Chase Pump

2 x 20 burn reps

Attribute Breakdown

Muscle

Chest

PRIMARY CHEST DRIVER WITH STRONG PRESSING EMPHASIS

Equipment

Dumbbells

DUMBBELL CONTROL FOR BALANCED SIDES AND RANGE

Movement

Isolation

ISOLATION PATTERN TARGETING A SINGLE MAIN MUSCLE

Pattern

Horizontal

HORIZONTAL LINE OF FORCE, USUALLY PRESS OR ROW

Reps

12+

HIGH-REP WORK FOR VOLUME, BURN, AND MUSCULAR ENDURANCE

Goal

Hypertrophy

PRIMARY GOAL IS MUSCLE GROWTH THROUGH VOLUME

Ego

Medium

MEDIUM EGO: BALANCED BETWEEN FORM AND PERFORMANCE

Related Exercises

Barbell Decline Wide-grip PressBarbell Incline Reverse-grip PressBench PressCable Bench PressCable Cross-over VariationCable CrossoverCable Decline FlyChest Dips

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