Today, I completed Workout A, Phase 2 of Craig Ballantyne’s “15 Pounds of Muscle in 8 Weeks” program. This is an Upper Body, Chest/Back Antagonistic Superset based workout. While the arms & shoulders get a little bit of work, the main focus of this workout is chest & back.
I did make a slight modification to the workout, though. Instead of doing regular Dumbbell Flyes, I substituted the Dumbbell Fly Away in its place.
Below is an excerpt from my former coach’s blog regarding the DB Fly Away:
“The fly away is a chest exercise that falls under the classification of “compound-isolation movements” that can be very effective if used correctly….
The Fly-Away is an exercise that crosses a dumbbell press and fly. You begin the movement by pressing the weight up, just as you would during a normal dumbbell bench press. Once you reach the top, pause for a second, and lower the weight with the eccentric motion of a dumbbell fly.
As with any chest exercise, remember to focus on flexing the pecs throughout the entire movement.”
(Click here for a short instructional video. The full article may be found here. It’s definitely worth taking the time to read, especially if you are looking for some new chest exercises. Thanks Roman!)
Sure, it might look/sound easy but the DB Fly Away is anything but that. The toughest part is finding a weight that can be controlled through both parts of the movement (press & fly).
Personally, I found the press portion of the exercise to be much easier than the fly portion. So, I reduced my normal chest press weight to compensate. I didn’t feel like I was cheated though!
This is a fantastic chest exercise. You get the benefits of the chest press & fly in one! If you’re looking for a new chest exercise, why not give the DB Fly Away a try?
Today’s Workout Track Listing:
- Killer of Giants – Ozzy Osbourne
- Prison Sex – Tool
- Jambi – Tool
- Fight Fire With Fire – Metallica
- In the End – Anthrax
- Interstate Love Song – Stone Temple Pilots
- Stone Cold Crazy – Metallica