BE MORE IN­NO­VA­TIVE

Men's Fitness - - Trainer -

Dumb­bell flyes are one of the best moves for iso­lat­ing your pecs to get a big chest. But you can’t do them too of­ten be­cause they can ex­pose your shoul­der joint to a lot of wear and tear. So try this gym ball drill from coach Chad Water­bury to add vol­ume safely to your chest train­ing.

KEY MOVE GYM BALL PEC SQUEEZE

Do this drill six days in a row, tak­ing day seven off. Stand tall, hold­ing a gym ball be­tween your el­bows with your up­per arms par­al­lel to the floor. Squeeze the ball, as if you were us­ing a pec deck, for 20sec, then rest for 60sec. Do this five times. Ev­ery two days in­crease the squeeze time by 5sec. Af­ter three weeks you’ll be do­ing 60sec squeezes with a big­ger and stronger chest.

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