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Last Updated on January 7, 2021
What to do: On the last set or two of any or all of the aforementioned exercises, go to full ROM failure, then continue doing reps in the lower half to three-quarters of the ROM (all the way down, but stopping well short of full elbow extension) until you can longer push the dumbbells to the half way point.
Do A Fly-Press Combo
Why to do it: This technique is great when you’re lacking time, only have a few dumbbells available or just want to blast your pecs a little differently. It’s also a great way to use a heavier than normal weight when doing flyes, which can be a welcome break from using only light dumbbells. What this chest-shocker ends up being is something of an extended set, where flyes steadily morph into presses as the pecs get more and more fatigued.
What to do: Grab a set of dumbbells that will only allow you to complete around 5-6 reps for flyes (on an incline, flat or even decline bench). Perform as many reps as you can of strict form flyes, and then, after reaching failure, immediately change your form so that you’re doing a cross between a flye and a neutral-grip press (at the bottom of each rep, your elbows will be somewhere between full extension and 90 degrees). Perform these to failure, then immediately change your hand position and perform standard presses to failure. Do a total of three sets in this manner, resting two minutes between each.
Dip To Failure
Why to do it: What better way to bust through a plateau than with a combination of intensity-boosting techniques, not to mention one of the most tried-and-true chest exercises out there, the dip. As you’ll see below, this pec-shocker not only includes training to failure multiple times over the course of one laborious set, but also negatives and drop sets (bodyweight dips). “This is one of my all-time favorite chest-shockers,” says celebrity trainer Jimmy Pena, MS, CSCS. “When you do it, just make sure it’s near the end of your workout – it’s that tough!”
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