This Hybrid Fly-Press Technique Will LEVEL UP Your Chest Workout! (Plus Unilateral Lifting Benefits)
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This is an extremely effective hybrid technique that combines a chest fly with oblique rotation and an incline press. You start by doing an upwards fly motion with a low-set cable, but as you reach the midpoint you’ll rotate your body away from the cable, which will change the resistance angle and allow you to merge the fly motion directly into an incline press. Then you’ll reverse that exact motion on the way back down. The initial fly portion is an isolation move that allows you to emphasize the inner region of the pectoralis major fibers via region-specific hypertrophy, then the unilateral pull of the cable combined with the rotation of your torso engages the internal and external obliques, and the new resistance angle that creates allows you to finish with an incline press, which is a compound power move that engages the rest of the pecs along with your triceps and front deltoid. And this same exact technique can be used in both a middle and decline press position to target the middle and lower chest respectively.
This technique is also a great example of why you should always include one-sided exercises in your routines. Not only does it allow you to do exercises like this where you can change up the resistance angles in the middle of the lift, and work work your core more, but scientific research has proven that incorporating unilateral exercises increases BOTH muscular hypertrophy AND 1 rep maximum strength significantly faster than when using only bilateral exercises. Which is in turn another example for why variety is key for successful weightlifting.
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