Upper chest fly into close grip press/lockout:

• This is one of my favorite exercises, especially to superset with dumbbell presses.
Now the coaching points are extremely important here. If not followed, the exercise is wasted….

• Speed is the enemy here. Pick a light enough weight that you can control with a slow tempo on the eccentric movement of the fly, and an even slower tempo of the press.

• As you lower the Dumbbells on the chest fly, give a slight pause at the bottom and then slowly bring the hands together.

• When you bring the hands together keep them pressed half way off the chest, do not bring the weights down to the chest. Makes it easier. Do not look for easy, overload body with stress

• As you press up, squeeze the chest together. Keep a slow tempo. At the top of the rep, press the shoulders and upper back off the bench forcing a deeper contraction.