Learn how you can use these three key positions of flex to get your chest to explode with size and strength!
Ok, today I’m going to show how you can really bring out the definition in your chest with dumbbell movements. I’m going to talk about Positions of Flex.
Now, genetically I’ve been blessed in the area of my arms, but my chest is one area where I’ve had to work really hard to keep it up to part with my arms.
And these positions of flex exercises are a key tool I’ve used to gain strength and size in my chest.
So positions of flex basically means three positions that you’re going to use in three different exercises for the chest.
I’m just going to be using dumbbells here. That way you can do these exercises at any time, anywhere without needing expensive equipment.
The theory with Positions of Flex is that by working all three angles or ranges of motion in your chest, you’re going to stimulate a wider spectrum of muscle fibers and increase size and strength across your entire chest.[pro_ad_display_adzone id=”8825″]
First Position of Flex: Basic (Heavy)
So the first movement is just a basic heavy-weight movement. In this case we’ll start with a dumbbell chest press.
Now you could do a bench press if you wanted to, but I recommend dumbbells because you’re going to use more stabilizing muscles when using dumbbells, which will provide the additional benefits of better coordination and balance.
Tip #1: A couple tips here. First, keep your reps between five and eight if you want to develop size.
Tip #2: Second, you want to keep your wrists straight and your knuckles pointed toward the ceiling.
Inhale on the way down and bring the dumbbells just to a point where your shoulders and upper arms are just about parallel to the ground and your arms are at a 90-degree bend.
Exhale on the way up, accelerating into the movement as you push up.
Focus on a heavier weight dumbbell here so that you have to work to reach that five to eight rep range.
Second Position of Flex: Stretch
Following the dumbbell chest press, we’re going to go right into the Stretch Position of Flex with a dumbbell fly.
Proper Form to Avoid Injury: Here, when you come down with the dumbbells, you’re going to pause and focus on getting a deep stretch – but not too deep where you could potentially injure your shoulders.
The idea of this position of flex is to focus on the bottom of the movement, so make sure to pause and hold the stretch at the bottom before exhaling on the way up.
Third Position of Flex: Isolation
Now the third movement, the Isolation, will be the exact opposite of the Stretch.
If you have access to gym equipment, the cable machine is great for this because you can squeeze and hold as you bring your arms together and isolate the chest.
So for this moment, you want to isolate the chest by pausing for a count of three at the top of the movement.
If you’re using dumbbells, we’ll do a modified chest press here that will isolate your chest at the top of the movement.
The angle of the dumbbells here will be similar to the chest fly, so they’ll be at about 45-degree angles instead of directly perpendicular to the rest of your body.
The movement itself, though, will be similar to the chest press we did earlier. The difference here is that at the top I want you to really squeeze and hold for a count of three.
Tip #3: The key is to really focus on squeezing your chest muscles together hard for a count of three.
Now by doing all of this, you can see that we’ve hit every angle of the chest muscles.
We start out with a basic heavy movement that focuses on hypertrophy, or building muscle size.
Then we change to a movement that stretches out the chest and stimulating different muscle fibers.
Then we finish with a third movement that isolates the chest muscle by squeezing at the top for a count of three.
By combining all three of these movements and dumbbell exercises with this introduction to the positions of flex, this is a great way to get your chest to explode with size and strength!