Dan Kennedy’s Modified Pec Fryer
This combination is a variation of a superset shown to me by former Rutgers strength coach Dan Kennedy at a seminar given at the New York Athletic Club many moons ago.
Superset flat dumbbell presses with manual resistance pec deck. Dan, like Dorian Yates, is an heavy proponent of the H.I.T. system. I thought his idea for stimulating the pecs into new growth was great, so here it is;
Perform a set of 6-8 reps of the flat dumbbell press, make sure to have the palms facing each throughout the movement to insure a greater stretch. The tempo is up to you, but I would say to try performing them in a 3210 tempo: 3 seconds for the eccentric portion, a two second pause in the stretched position, and one second to lift the dumbbells, no pause in the contracted position.
In the manual pec deck movement make sure to start the set when the elbows are in their lowest position (stretch position) in order to give your training partner the best leverage to apply resistance. If you start in the elbows up position, your partner will find it nearly impossible to spread your arms apart.
The Pec Fryer can also be done on the incline bench if you are interested in giving your clavicular pecs a good trashing.
Manual Resistance Pec Deck Tips
1. Be sure to apply the pressure on the tips of the elbows, pressing directly on the skin of the biceps or triceps will give the trainee some pain reminiscent of active fascia release.,
2. The application of force by the spotter should be matching the strength curve. How so? By keeping the speed of the movement constant, thus giving more resistance when the muscles can apply more force, and less when the pectorals are in their weakest position (in this case the stretch position).
3. Keep the number low, but do them very slowly. I have found that sets of 4-6 reps using very slow tempos of 4-10 seconds concentric range and 4-6 seconds for the eccentric range work extremely well.