Maximize Chest Growth with Close Chest Press Into Hammer Fly

Close Chest Press Into Hammer Fly

Rep Range

Hypertrophy/Strength : 8-12||Endurance/Hypertrophy : 12-16

Hints

Lay flat on the ground, holding dumbbells close together above your chest with palms facing each other. Perform a close-grip chest press by lowering the dumbbells to the chest and then pressing them back up. From the top position, rotate dumbbells to palms facing forward, open arms in a wide arc for a hammer fly. Bring the dumbbells back together and then repeat.

Common Mistakes

Flaring the elbows too much during the close chest press. Not keeping a controlled movement during the fly. Losing the palms-forward orientation.

Breathing

Inhale during the close chest press. Exhale as you transition into the hammer fly. Inhale bringing the dumbbells together. Exhale as you prepare for the next rep.

Muscle Focus

Primary Muscles

Middle Chest, Triceps

Secondary Muscles

Upper Chest, Lower Chest, Shoulders, Serratus Anterior

Tertiary Muscles

Traps, Levator Scapulae, Rhomboids, Infraspinatus, Teres Major, Teres Minor, Latissimus Dorsi, Lower Back, Erector Spinae, Biceps