Fly and pull your way to a bigger chest

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image Contributing blogger Troy Meyers is a certified personal trainer and sports conditioner with more than 10 years of experience. He owns Atlanta-based JockBoyLocker.com and contributes to the site’s Lockerroom Blog.

Last time, I worked through the first two exercises in a routine to make your chest bigger. Now I’ve got the next two pieces of the session. Use the entire routine and you could soon have the eye-catching, head-turning chest you’ve always wanted.

imageDumbbell Fly
The Dumbbell fly is a tremendous overall mass and shaping movement. This movement pulls the arms across the body, which as mentioned earlier is the basic function of the chest muscles. By giving you a great stretch at the bottom of the movement it really gives your pecs a lot of room to fill in with blood and grow.

How to perform the exercise
Lie on a flat bench with dumbbells in each hand and palms facing each other over your body. Lower the weights out and down to the side in an arching fashion feeling the chest really stretched out as much as possible.

Hold this stretch for a slight second and pull your arm back in a controlled fashion with palms facing each other to the starting position.

Sets and Reps
Perform 3 sets of 8 to 12 reps with a 1-minute rest between sets.

Straight Arm Dumbbell Pullover
The straight arm dumbbell pullover is another really good stretching movement. It expands the rib cage and develops the pecs.

imageHow to perform the exercise
Lie across the bench with your shoulders across the surface and your feet flat on the ground. Hold the dumbbell with both hands with your palms underneath the inside plate of the dumbbell. Extend your arm out over your chest in a locked out position.

With your arms straight, lower the weight in a controlled fashion behind your head and towards the ground. Feel your rib cage and pecs really stretched and then pull over the dumbbell back to the starting position.

Sets and Reps
Perform 3 sets of each exercise for 8 to 12 reps. For an added workout, try making it a superset. Begin with dumbbell fly’s and immediately without rest perform a set of pullovers. You will do this three times with only 1-minute rest in between sets.

Reason
We are performing two classic mass and shaping stretching movements at the end of our routine when blood is loaded in the muscles from Incline and Flat Bench Pressing. This is a great way to stimulate growth.

When we are pumped, our muscles are temporarily bigger and by stretching the muscles when pumped you create longer, thicker muscles and give the area a lot of room to fill in and grow by breaking up the tissue that covers the muscle so more muscle can fill in. Supersets toward the end help us burn a little more calories and increase definition.

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