If you don't have hex dumbbells, you can squeeze a foam pad or something similar between both dumbbells. The key during the squeeze press is to squeeze inward as hard as possible; this is more important than the weight used.
Lift them up slowly to maximize the squeeze. Then move on to regular flyes, getting a good stretch in the bottom position. Finish with high-position flyes in which you bring the dumbbells down above your shoulders and lift them back up above your chest.
- 5-7 reps: Squeeze press
- 5-7 reps: Dumbbell flye, regular
- 5-7 reps: Flye, high
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Stuck at home with limited equipment? No prob! Here's how to get the most out of your workouts.
The Canadian Vin Diesel shows you which type of contraction (constant tension, stretch reflex, etc.) to use with different movements, along with explaining why you should absolutely keep your training sessions under 60 minutes.
Finish the curl with a shoulder flexion for a stronger biceps contraction. Don't let the traps raise up.
Now it's time to take a closer look at the smallest functional unit of training parameters: the repetition. If you build your repetition quality, you'll reap more gains from your workouts. That's definitely a good thing!