Kettlebells work better than dumbbells for flyes. Because of the position of the resistance, the pecs are under load for a greater proportion of the range of motion.

With dumbbells, the muscle tension on the pecs is greatly reduced at about 60% of the range of motion. This can make the reps less effective, especially when you're using a method where you must maintain constant tension to create an occlusion effect.

Do 3 sets of this complex:

  • 5-7 reps: Low flye
  • 5-7 reps: Regular flye
  • 5-7 reps: Press

Related:  Full Program – Growth Factor Chest Training

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