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In Alpha’s opinion, two chest exercises don’t get the respect that they deserve: dumbbell flies and push-ups. Dumbbell flies are one of the best exercises for your chest if your form is good. The key is to keep your elbows up and soft for a deep stretch.

Aaron Marino of alpha m. says you’ll respect the ‘hell’ out of them after this superset workout. All you need a stationary bench and some dumbbells. Alpha uses 45s but use a weight that is comfortable. Complete 4 sets as follows:

  1. Dumbbell flies – nice and wide with a pause. Don’t go too fast or drop your elbows. Go for 10 reps
  2. Dumbbell push-ups – Utilize the dumbbells to get deeper stretch. Feet on bench or on the floor and keep your body straight. Engages your core too. Shoot for 10 good push-ups.
  3. Regular push-ups – pause at bottom and top for 10 good push-ups. If too tough, go to your knees.