Fitness if often a combination of functionality and aesthetics. Most men looking to achieve their ideal physique also hope to pack a well sculpted chest as the centerpiece to the upper body. However, building out some perfectly chiseled pecs like the great Arnold Schwarzenegger requires dedication and a few secrets from the likes of bodybuilding’s elite.
Legendary trainer Joe DeFranco offers some of his tips in building great chest muscles, and his suggestions might just need to be incorporated in your next workout if you hope to make some strides in your chest training.
In his video, DeFranco answers a viewer question regarding pec flys, an exercise that requires a deep and sometimes compromising stretch of the pec muscles. DeFranco offers some insight on his views of the exercise and shares some tips on how to make the most of it.
Check out the full video below:
“I’ve seen over the years quite a few pec tears,” DeFranco says of the dangers of pec flys.
After explaining some of reasons why he has avoided suggesting the exercise to his clients, DeFranco proclaims that pec flys are in fact a great exercise for pec development when done properly.
DeFranco then goes in to the demonstration.
“A couple things I want you to take note of,” he says in the video. “We’re going to do a true fly where I want your elbows 99% straight. You’re also going to see me starting with my thumbs facing each other. As I come out and downward, we’re going to externally rotate,” DeFranco demonstrates.
DeFranco’s pec fly demonstration might seem a bit different than what is seen in most gyms, but the well-known trainer offers a great way to target the pecs without risking an injury.
“Definitely give it a shot. It is night and day compared to your old way of doing pec flys. I guarantee it,” DeFranco say.
One final tip DeFranco offers: cut your weight in half if you are used to doing pec flys incorrectly.
“If you do them right and do them the way I just mentioned, 10% of your max bench in each hand for this exercise is a really good number to get in that 8 to 10 rep range.”