Upper Chest Flies

Upper chest flies with a leaning body position. Normally we do this standing completely vertical. I like to do these with a tad heavier weight and a forward lean in order to get a deep stretch of my chest and the back of the eccentric movement. Notice I allow my shoulder blades to compress behind me forcing my pectoral muscles into a deeper stretch than if I had my lats flared and shoulder blades fixed. Because I am pulling from a low position it reduces any amount of stress on the shoulder where in a normal fly with a higher elbow position you put extensive stress on the ac joint. I’ve had 4 shoulder surgeries so it is extremely important I make elbow position in all chest movements a priority!! I do not want a fifth surgery. As always use a heavy enough weight but ensure you can control it and get a quality contraction at the top of the rep, or else you’re just wasting your fucking time. I like to do 4-5 sets, 10 reps til failure and superset with clap push-ups. The plyo metric movement in the superset creates one hell of a massive pump!!