It consists of three exercises: the dip, the wide-grip pushup, and the dumbbell incline fly. Each move challenges your pecs in a different way so you can reach maximum chest development, he says.
And since you start with the hardest exercise (the dip) and work your way down to the easiest (the incline fly), explains Gaddour, you’ll get the hypertrophy benefits of a drop set.
For instance, your pecs will be momentarily fatigued after the dip. Read: You couldn’t do one more rep if you tried. But then you’ll drop to the floor and bang out reps of the easier wide-grip pushup.
Increasing the number of max reps you can do ultimately triggers muscle growth and strength, says Gaddour, so be prepared for everyone at the gym to ask, “What do you bench?”
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