Скачать или смотреть Chest Tri-Set: Hex Press + Fly + Dumbbell Press for INSANE Chest Growth

🧠 Exercise Overview

Workout Structure:
You’ll hit 3 chest exercises back-to-back, no rest between, for 8 reps each:
1️⃣ Hex Press – 8 reps
2️⃣ Dumbbell Fly – 8 reps
3️⃣ Dumbbell Press – 8 reps
Then rest 90–120 seconds and repeat for 3–4 total rounds.

Goal: Maximize chest hypertrophy by combining isometric tension, stretch, and power pressing in one continuous set.

💪 Step-by-Step Execution (Tri-Set Breakdown)
🔹 1. Hex Press (8 Reps)

Setup:

Lie flat on a bench with two dumbbells pressed together (palms facing in).

Keep dumbbells in contact throughout the movement.

Execution:

Lower slowly to the mid-chest, keeping them pressed together to engage the inner chest.

Drive back up, squeezing the chest hard at the top for 1 second.

Tempo: 3 sec down, 1 sec squeeze, 1 sec up.

Cue: “Crush the dumbbells together” — this constant tension lights up the pecs.

🔹 2. Dumbbell Fly (8 Reps)

Setup:

Lower the dumbbells out to your sides with a slight elbow bend.

Keep shoulders retracted and chest lifted.

Execution:

Feel a deep stretch at the bottom (don’t overstretch).

Bring the dumbbells up in a wide arc, meeting over your chest.

Squeeze at the top, then control the descent.

Cue: “Hug the tree” — big stretch, controlled contraction.

🔹 3. Dumbbell Press (8 Reps)

Setup:

Maintain your fly position — now you’ll transition directly into a standard flat dumbbell press.

Execution:

Lower dumbbells to chest level, elbows at a 45° angle.

Drive up explosively and squeeze the chest at the top.

Tempo: 2 sec down, 1 sec up.

Cue: “Press through your chest, not your shoulders.”

🔁 Programming

3–4 Tri-Sets Total (8 reps each movement = 24 total reps per tri-set).

Rest: 90–120 sec after completing all three exercises.

Weight: Use moderate weight to maintain form — fatigue hits fast!

Goal: Hypertrophy / chest density & definition.

💡 Pro Tips

Keep scapula retracted the entire time — shoulders down and back.

Don’t lock out at the top of presses to keep tension on chest.

Focus on smooth transitions between moves (no rest, just swap).

Use controlled form — this is about time under tension, not max load.

For more inner chest focus, slightly turn palms inward on fly and press.

⚠️ Common Mistakes

🚫 Letting dumbbells separate during the hex press.
🚫 Overstretching flys (elbows dropping below shoulders).
🚫 Arching lower back excessively on presses.
🚫 Rushing transitions and losing form.
🚫 Going too heavy and losing chest activation.

🔄 Progressions / Variations

Incline version: Perform the tri-set on a 30° bench to hit upper chest.

Drop-set version: Reduce weight 10–15% each round for brutal hypertrophy.

Slow-tempo version: 3–4 sec eccentric on each move for max tension.