Best INNER-CHEST EXERCISE: The Power of Chest Flys

Ever try to target your inner-chest in the gym and can’t find the right exercise?

TRY THIS!

When it comes to building an awe-inspiring inner chest, chest flys are the ultimate secret weapon. These targeted exercises isolate and engage those hard-to-reach inner chest muscles, igniting growth and unleashing a whole new level of definition.

Want to spice it up? Superset them with Incline Dumbbell Bench and you’re in for a great workout!

Push yourself to the limit performing 8-12 reps. If you reach 12, go up in weight 5-10 pounds. If you reach only 5,6,7 go down in weight until you fail at around 8,9,10,11… and discover the remarkable transformation that awaits. It's time to unleash your inner chest beast!

How to perform chest flys:

1. Lie flat on a bench with your feet firmly planted on the ground.

2. Hold a dumbbell in each hand or grasp the cable handles with an overhand grip.

3. Start with your arms extended above your chest, palms facing each other.

4. Lower your arms out to the sides in a wide arc, maintaining a slight bend in your elbows.

5. Keep lowering your arms until they are parallel to the ground or slightly below.

6. Contract your chest muscles to bring your arms back up to the starting position.

7. Repeat for the desired number of repetitions.

*(if on a machine, perform seated in upright position).

Benefits of chest flys for inner chest development:

• Targeted stimulation: Chest flys effectively isolate and engage the inner chest muscles, stimulating growth and strength development in this specific area.

• Greater range of motion: By performing chest flys, you experience a wider range of motion compared to pressing exercises, allowing for a deeper stretch and increased muscle activation.

• Aesthetically pleasing results: Developing your inner chest muscles enhances the overall appearance of your chest, creating a fuller, more defined look.

  MORE INNER-Chest exercises

1. Dips:

   Enhancing Inner Chest Definition and Strength, Dips are a versatile bodyweight exercise that primarily targets the triceps and chest muscles, including the inner chest. By adjusting your body position, you can shift the focus onto the inner chest, amplifying the benefits of this exercise.

Benefits of dips for inner chest development:

• Inner chest emphasis: By maintaining an upright posture and leaning forward slightly during dips, you increase the involvement of the inner chest muscles, enhancing their development.

• Compound movement: Dips engage multiple muscle groups, including the chest, triceps, shoulders, and core, promoting overall strength and functional fitness.

• Scalability: Dips can be modified to suit your fitness level, making them suitable for beginners and advanced trainees alike.

  2. Incline Push-Ups:

• Incline push-ups are a fantastic exercise for targeting the upper chest, shoulders, and, importantly, the inner chest. By elevating your hands, you shift the focus onto the upper portion of your pectoralis major, including the inner chest muscles.

  Benefits of incline push-ups for inner chest development:

• Inner chest activation: By performing incline push-ups, you specifically target the upper chest and inner chest muscles, aiding in their development and definition.

• Increased stability and control: The inclined position of your body places a greater demand on your core and upper body stabilizer muscles, enhancing overall strength and control.

• Accessibility: Incline push-ups can be modified to suit different fitness levels by adjusting the height of the elevated surface, making them accessible for beginners and challenging for advanced individuals.

  To maximize the development of your inner chest muscles, incorporate the following exercises into your chest-focused workouts:

  Chest flys

• Perform 3 sets of 10-12 repetitions, focusing on a slow and controlled movement to maintain tension in the muscles.

  Dips

• Start with 3 sets of 8-10 repetitions, gradually increasing the intensity as you progress.

  Incline push-ups

• Begin with 3 sets of 12-15 repetitions, adjusting the incline based on your fitness level.

  Remember, consistency and proper form are key to achieving your desired results. Alongside these exercises, ensure you maintain a balanced nutrition plan that supports muscle growth and recovery.

Stay Strong,

Coach Malek

Unlock Your Squat Potential: A Guide to Movement Prep Exercises

As someone who has been squatting for over 13 years now, I can tell you from experience the difference of feeling in my knees, back and body when squatting WITH movement prep and squatting WITHOUT movement prep and the difference is night and day!

Picture this: You walk into the gym, eager to hit a new personal record on your squats. You load up the barbell, take your position, and start descending into the squat. But wait, something feels off. Your muscles aren't firing as they should, your joints feel stiff, and you struggle to maintain proper form. Frustrating, isn't it?

Now, rewind to a scenario where you incorporate movement prep exercises into your routine. You take the time to warm up, mobilize your joints, and activate the necessary muscles. As you approach the squat rack, you can feel the difference already. Your body feels primed, your muscles engaged, and your movement smoother. The squat feels like a well-oiled machine, and you can focus on pushing your limits rather than battling against your body.

So, what exactly constitutes a solid movement prep routine for a squat workout? Let me take you through a set of exercises that will not only prepare your body but also elevate your squat game to new heights.

1. Foam Rolling:

   The Magic of Muscular Release Foam rolling is like giving your muscles a warm hug before the heavy lifting begins. Spend a few minutes rolling out your calves, quads, hamstrings, glutes, and upper back. By doing so, you'll release any tension or knots that may hinder your squatting performance. It's like setting the stage for a star performance!

2. Dynamic Warm-up:

   Breaking Out Those Funky Moves A dynamic warm-up is not only functional but also incredibly fun! Leg swings, walking lunges, high knees, and hip circles are just a few moves that will get your blood flowing, increase your range of motion, and make you feel like a dancing superhero!

3. Mobility and Activation Exercises:

   Get Your Body Moving Now it's time to dive into some targeted exercises that will enhance your squatting abilities. The deep squat hold is a game-changer. Sink down into the squat position and hold it, focusing on maintaining an upright posture and grounded heels. Feel your hips open up and your muscles awaken. It's like hitting the refresh button on your body!

Glute bridges and bird dogs are fantastic for activating key muscles. Glute bridges target your posterior chain, particularly the glutes, while bird dogs engage your core and stabilize your spine.

Goblet squats with a kettlebell or dumbbell challenge your squat depth while adding resistance. Embrace the weight and feel the burn as you push through each rep, knowing that you're building strength and resilience.

Finally, jump squats bring out your explosive power. Leap into the air, reaching for the sky, and land softly like a cat. The jump squats not only boost your leg strength but also add an element of excitement to your workout. It's like being your very own action hero, defying gravity with every jump!

In conclusion, squat enthusiasts, I can't stress enough the importance of incorporating movement prep exercises into your squat routine.

Foam Rolling (5 minutes):

• Use a foam roller to target the following areas: calves, quads, hamstrings, glutes, and upper back.

• Roll each area for about 30 seconds to release any tightness or knots.

1. Dynamic Warm-up (5-7 minutes):

   • Leg Swings: Stand beside a wall or support, swing one leg forward and backward, 10 reps each leg.

   • Walking Lunges: Take a step forward with your right leg and lower your body into a lunge position. Alternate legs for a total of 10 lunges per leg.

   • High Knees: Jog in place while driving your knees up towards your chest, 20 reps per leg.

   • Hip Circles: Stand with your feet shoulder-width apart. Place your hands on your hips and rotate your hips in a circular motion, 10 circles clockwise and 10 circles counterclockwise.

2. Mobility and Activation Exercises (10-12 minutes):

   • Deep Squat Hold: Assume a deep squat position with your feet shoulder-width apart. Hold for 30 seconds while focusing on maintaining an upright posture and keeping your heels grounded.

   • Glute Bridges: Lie on your back with knees bent and feet flat on the ground. Drive your hips upward, squeezing your glutes at the top. Perform 12-15 reps.

   • Bird Dogs: Start on all fours with a neutral spine. Simultaneously extend your right arm forward and left leg backward, maintaining a stable core. Alternate sides for a total of 10 reps per side.

   • Lateral Band Walks: Place a resistance band just above your knees. Take small steps laterally, maintaining tension in the band. Perform 10-12 steps in each direction.

3. Squat-Specific Activation (5-7 minutes):

   • Bodyweight Squats: Perform a set of 10-12 bodyweight squats, focusing on maintaining proper form and depth.

   • Goblet Squats: Hold a kettlebell or dumbbell at chest level and perform 8-10 goblet squats, emphasizing depth and controlled movement.

   • Jump Squats: Explosively jump upward from a squat position, reaching full extension at the top. Land softly and immediately descend into the next repetition. Perform 6-8 reps.

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-Coach Malek