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Last Updated on January 7, 2021
Dumbbell Rear-Delt Flye 3/12
1 Perform this as one rest-pause set. Using your 8RM, perform 4-5 reps (short of failure) at a time, resting 20 seconds between segments, until you hit 25-30 reps, or until you can no longer safely perform reps with good form.
2 Using a weight close to your 10RM, “cheat” your way through the positive portion of each rep, pause for a count, and take a full five seconds to lower the weight on each of your eight prescribed reps.
Why It Works: Overhead presses have an ascending strength curve – the most difficult part is at the bottom of the movement and it gets progressively easier as you lock the weight out. Bands, in this case secured to the top of the power rack, complement the strength curve. As your leverage improves you will have to produce more force because the bands will help less and less—the entire movement will be a hellacious overload. The superset with dumbbell overhead presses and handstand push-ups offer a classic origin/insertion stimulus taxing the muscle at both ends. The cheat laterals help because the concentric momentum, with your legs helping a bit, assists you through the sticking point. The eccentric is overloaded because it is strict and done at a slow tempo. You can handle up to 160% more on an eccentric, which translates to more muscle damage and greater gains. The face pulls are essentially a multi-joint move for your rear delts that allow you to use more weight for this small but crucial muscle.
Josh Bryant, MFS, CSCS, PES, is the owner of JoshStrength.com and co-author (with Adam benShea) of the Amazon No. 1 seller Jailhouse Strong. He is a strength coach at Metroflex Gym in Arlington, Texas, and holds 12 world records in powerlifting. You can connect with him on Twitter and Facebook or visit his website at www.joshstrength.com
WORKOUT 4: TRIPLE UP FOR TRIPLE GAINS
By performing multiple exercises for a single muscle group in succession, you can reap a variety of benefits. And if you go a step further and mix up your rep ranges, you can further exhaust a broad spectrum of muscle fibers in your delts.
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