Q: In Old Man, Young Muscle, you end your chest workouts with close-grip bench pushups for chest contraction. I think I read you do cable flyes now since you have a cable machine. Are cable flyes as good as the pushups? I really like the bench pushups.
A: They’re really different animals. For one, the pushup is multi-joint and the cable flye is isolation.
I used the close-grip pushups because I had nothing else—only dumbbells and a bench during my OMYM transformation…
With my hands squeezing inward on the pushups to keep me from slamming my face into the bench, I got continuous tension on my pecs; however…
The exercise is really more front-delt-head dominant—you’re getting an almost perfect resistance curve for the front head with some residual chest action, similar to an underhand dumbbell bench press, Doug Brignole’s ideal front-head move…
And that’s the reason I still include at least one set of the pushups at the end of each chest workout—I like the combo-muscle effect…
Yes, the cable flyes also involve the front-delt-heads to a degree, but not like the close-grip pushups.
I don’t do any front-deltoid work in my shoulder routine, so getting some with various chest moves is a more efficient use of time for me.
I’m still trying to keep my workouts just over half an hour three days a week—and for an old guy it’s perfect for sculpting a respectable physique.
New: Get the ideal exercise for each muscle, the best add-on moves for ultimate mass, complete 35-minute workouts, exercise start/finish photos and details on building muscle fast and efficiently in Old Man, Young Muscle.
Till next time, train hard—and smart—for BIG results.
Former Editor in Chief, Iron Man Magazine
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