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Workout 4 - Chest

  • There is nothing more impressive as a pair of striated, carved in stone, vascularized pectoral muscles...
  • By varying the angle of the incline bench on which you do your presses, you can shift the stress from one muscle group to another. A similar method is to change the width of your grip.
  • The real key in in Dumbbell Bench Presses is lowering the weights down to as low a position beside your torso as possible, which completely stretches the pectorals before they are fully contracted at the top point of the movement.
  • By varying the angle of the incline bench in Incline Dumbbell Flyes, you can intentionally shift stress to specific areas of your upper-pectoral muscles.
  • In Pec Deck Flyes you can vary the stress of this movement - perform it with the seat set markedly higher or lower than normal.
  • You can also do the exercise with only one arm at a time - movements performed with one arm or leg at a time intensifies the stress of the exercise, since you no longer split your mental focus between two working limbs.



Incline Dumbbell Presses   7 X 8-10
Dumbbell Bench Presses   3-4 X 8-10
Incline Dumbbell Flyes   3-4 X 8-10


Pec Deck Flyes   3-4 X 8-10

That's it! Don't forget to send us your before and after photos, and if you have any questions, don't be shy, send them to

Written by: Barry DeHart (06/13/04)