Arnold has spoken about the fly being not only a detail movement, but a mass-building one.
A majority of meathead pundits will admit to the effectiveness of the fly, but often times dismiss them because of shoulder pain or finding the right range of motion.
I want to share with you an exercise some of my clients, ranging from top powerlifters in the world to more aesthetic-minded enthusiasts have had excellent results using. The exercise is the floor pause dumbbell fly. I learned it from bodybuilding legend, Bill Pearl.
How To Do It:
Lie on the floor with two dumbbells above your shoulders, (arms 15-degrees shy of full extension)
With palms facing, lower the weights in an arching motion
When your elbows hit the floor, they should be even with your chest; pause briefly for a half second
Squeeze the dumbbells back together in an arching motion
Stop the dumbbells a few inches shy of touching to keep constant tension on pecs
Next chest training do 3-5 sets of 8-12 reps. Start with light weight, approximately 10 percent of your bench press one-rep max in each hand; so if you bench press 200 pounds, that would 20 pounds. Be prepared for a great pump!
