Tip The Dirty 30 Chest Flye Search Skip to content Menu Menu follow us Store Articles Community Loyal-T Club Loyal-T Points Rewards Subscribe to Save Search Search The World s Trusted Source & Community for Elite Fitness Training Tip The Dirty 30 Chest Flye Build your pecs with this mechanical drop-set Check it out by Gareth Sapstead January 2, 2020January 6, 2020 Tags Training I nicknamed these "dirty 30s" because it's more fun than saying lots of brutally painful time under tension. Here's how it looks: 8-10 reps emphasizing your pecs in their stretched position 8-10 reps emphasizing your pecs in their shortened position 8-10 second isometric hold How do you change the emphasis? By changing the angle. And yes, smart-ass, you could also call them 24's, but then it wouldn't sound as cool, would it? Take a look: 1 Pick your cable flye variation These DO have to be cable flyes. Leverage factors play a big role here and dumbbells just don't cut it. The video shows a seated cable flye, but this would work standing, kneeling, or even single-armed. 2 Decide the height of the cables A low-to-high cable path will bias your upper pec fibers (clavicular portion). A more horizontal flye path will bias the middle (sternal portion). And a high-to-low path will target the lower (costal) fibers a little more. 3 Start with your bench a foot or two in front of the cables and do 8-10 reps You want to ideally be in a position where the line of the cable is angled about 90 degrees to your forearm in the widest part of the flye. The width of your cables and how far forward your bench is will influence this, but as a general rule start with your bench a foot or two out from the cable machine and see how it feels. Remember, the widest part of your flye should still be within the active range of motion of your pecs. You should still feel muscular tension in your chest rather than anywhere else. Do 8-10 reps focusing on the stretch. 4 Move your bench closer to the cable machine and aim for another 8-10 reps You want to be in a position where the line of the cable is 90 degrees to your forearms in the middle of the flye. Your cables will influence this, but in general, the more level you are with them, or even back slightly behind them, the better. Stepping back (if standing) or sliding your bench back will change the point of maximal load, adding more resistance in the squeeze portion of the exercise while unloading in the stretch portion. Try for another 8-10 reps and really emphasize pulling "bicep to boob" as you squeeze out every rep. 5 Finish with an iso hold for 8-10 seconds In the same position (emphasizing your pecs in their shortened position), hold your last rep and squeeze as hard as you can. Since you'll be stronger holding an isometric contraction, this will help finish off those last pec fibers and pump some extra blood into your muscles. Hold there and try to breathe it out for 8-10 seconds. Get The T Nation Newsletters Don' t Miss Out Expert Insights To Get Stronger, Gain Muscle Faster, And Take Your Lifting To The Next Level related posts Training Tip Rear Foot Elevated Split Squat Lower under control, keep the torso upright, and only lightly touch the knee to the floor. Weight vest and chains optional, but definitely cool looking. Exercise Coaching, Legs, Tips Ben Bruno February 6 Training Rest-Pause Training Re-visited Go to any gym these days and you see most trainees doing an endless number of reps all in the hopes of attaining the oh-so elusive and fleetingly short pump. Training Mike Mahler November 22 Training Sucker Punch Charles Staley The Zen Master of weightlifting wants you to simplify your approach, build muscle, and live the good life. Powerlifting & Strength, Training Nate Green June 7 Training Losing Fat While Gaining Muscle – A Guide Hardly anyone ever manages to lose body fat while gaining muscle, but that's only because of a few, easily correctible mistakes. Training Christian Thibaudeau January 11