Uploaded February 2023 | Updated September 2026, 1 day ago
Chest Flyes x Dumbbell Pullovers
Two super effective, super thick chest exercises that'll help you add muscle mass and get strong AF. Made popular by the Golden Era bodybuilders, chest flyes and dumbbell pullovers are a staple in the Get Stacked program - and for good reason.
The problem?
People do them wrong all the time!! These two exercises are easy to mess up, especially if you don't have any experience.
And now, enjoy the Poppa Pecs Pump Superset...
3-5 SET SUPERSET
Chest Flyes: 12-15 reps
Dumbbell Pullovers: 12-15 reps
*Short rest, then repeat for a total of 3-5 sets
TIPS 4 PERFORMANCE
Chest Fly
- Performed on a bench - I like to have my feet up
- Keep your elbows more like an arrow versus a T
- Bring the dumbbells down to the side (see video) for a deep pec stretch
- Focus on a huge pec contraction at the top
Dumbbell Pullovers
- Set up perpendicular on a bench with your hips position LOW
- Reach back behind your head with the dumbbell - think about stretching yourself around the bench
#maxeffortmusclesupersets
For more of the industry's best tasting supplements, home workouts, training articles, and healthy recipes check out maxeffortmuscle.com
MaxEffortMuscle Supplements - maxeffortmuscle.com/shop
Instagram: https://www.instagram.com/maxeffortmu...
Twitter: twitter.com/maxeffortmuscle
Facebook: https://www.facebook.com/Max-Effort-M...
Chest Flyes x Dumbbell Pullovers
Two super effective, super thick chest exercises that'll help you add muscle mass and get strong AF. Made popular by the Golden Era bodybuilders, chest flyes and dumbbell pullovers are a staple in the Get Stacked program - and for good reason.
The problem?
People do them wrong all the time!! These two exercises are easy to mess up, especially if you don't have any experience.
And now, enjoy the Poppa Pecs Pump Superset...
3-5 SET SUPERSET
Chest Flyes: 12-15 reps
Dumbbell Pullovers: 12-15 reps
*Short rest, then repeat for a total of 3-5 sets
TIPS 4 PERFORMANCE
Chest Fly
- Performed on a bench - I like to have my feet up
- Keep your elbows more like an arrow versus a T
- Bring the dumbbells down to the side (see video) for a deep pec stretch
- Focus on a huge pec contraction at the top
Dumbbell Pullovers
- Set up perpendicular on a bench with your hips position LOW
- Reach back behind your head with the dumbbell - think about stretching yourself around the bench
#maxeffortmusclesupersets
For more of the industry's best tasting supplements, home workouts, training articles, and healthy recipes check out maxeffortmuscle.com
MaxEffortMuscle Supplements - maxeffortmuscle.com/shop
Instagram: https://www.instagram.com/maxeffortmu...
Twitter: twitter.com/maxeffortmuscle
Facebook: https://www.facebook.com/Max-Effort-M...
