Bigger Bench, Bigger Pecs, Bigger Presence
by: Josh Bryant
Exercise Demo!
Whether you’re chasing a bigger bench for the powerlifting stage, a fuller chest for the bodybuilding stage, or looking to steal the show on the Chippendales stage, one thing’s certain—a massive, well-built chest turns heads and commands attention. Big pecs spark admiration in the hearts of men, prolonged feminine stares at the community pool, and a guaranteed front-row reaction wherever you perform.
Heavy presses and dips built the greatest chests of all time—Schwarzenegger, Reg Park, and Ronnie Coleman—but the finishing touch? Masterful fly variations. Arnold himself swore by them for mass and detail.
Yet, some lifters avoid flies due to shoulder pain or awkward range of motion. That’s where the Floor Pause Dumbbell Fly steps in. A classic from the great Bill Pearl, this old-school method is a pec-pumping, shoulder-saving tool I’ve used with world-class powerlifters and physique-focused lifters alike.
This movement is a synergistic mass-builder, injury shield, and power booster all in one! The secret? Greater amounts of isolated tension, and in strength training, more tension means more growth!
Pausing on the floor forces the pecs to handle extreme tension. Plus, since you’re not fighting instability at the bottom, you can go heavier than traditional flys, hitting deep fibers without wrecking your shoulders.
Beyond size, this move bulletproofs your pecs against tears in heavy presses and dips.
Some lifters avoid isolation work, thinking heavy presses are enough. That’s like a powerlifter skipping triceps work and wondering why their bench stalls. There’s no such thing as pecs that are too strong—only pecs that are too weak when it matters.
How To Do It:
✅ Lie on the floor with dumbbells above your shoulders, arms 15 degrees shy of full lockout.
✅Sets of 6 to 15 reps
✅ Lower in an arching motion with palms facing.
✅ When elbows touch the floor (level with your chest), pause for a half second.
✅ Squeeze the dumbbells back up in an arching motion.
✅ Stop a few inches shy of touching to keep tension on the pecs.
✅ Repeat for the desired number of reps—but focus on contracting the pecs, not just moving weight. (MUSCLE INTENTION STYLE)
This isn’t just a pump move—it’s a battle-tested method to build mass, strength, and undeniable stage presence. Whether it’s the weight room, the posing dais, or a choreographed routine in front of screaming fans, a well-built chest never goes unnoticed.
Build your pecs with one of Josh’s Plans HERE.
