Concentration Flyes - Put peak contraction into your pectoral muscles!

The Concentration Flye is one of the best free weight exercises you can do for focusing on the peak contraction of the pectoral muscles. It actually has an advantage over the pec deck and cable cross-over machines in that it doesn't put anywhere near the same stress on the shoulder joints.

This is a good one!

To perform this exercise, you just need one dumbell - it should be fairly light the first time you do the exercise so you can get the best feel for it.

Bend your knees and lean forward. Pick up the dumbell off the ground with your right hand. Your arm should be hanging directly down, elbow slightly bent.

Now, keeping your elbow locked in that slightly bent position, raise the dumbell up as though trying to touch it just past your left shoulder. As you come up, your right pec will have to squeeze harder and harder!

Hold the dumbell at the top, peak contraction position for a few seconds, squeezing hard. Lower the dumbell slowly and repeat.

This is a great home-gym exercise for those who just have free weights, in addition to the safety advantage it carries over the two chest machines I mentioned above.

- Nick Nilsson

This exercise was an excerpt from Nick’s new training manual,
“The Best Chest Exercises You’ve Never Heard Of”… If you’re unsatisfied with your pec development, or if you're simply bored with traditional exercises and want some variety in your workouts, you can learn more of these unique exercises at Nick's website: Fitness e-books.com