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

Related: Full Program – Growth Factor Chest Training

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