ackrug
Member
Some dude was telling me that flys dont build your chest at all. Thoughts?
MESO-Rx
Anabolic Steroids
Flys
- Thread starter ackrug
- Start date
First 3mins this dude talks about flys and how they're not the best exercise for your chest. Take it for what its worth...
Don't flys activate more upper back and rear delt than chest?
Flies are just an accessory exercise, benching and dips build a big strong chest, flies are just gonna pump more blood into an already hit muscle group or warm it up/preexhaust etc. which by no means equals they aren't a good chest builder, just not a primary one
Nonsense!
Obviously those who make such ignorant comments have a very limited understanding of how to relate the bony attachments of muscles to their function and or growth.
To that end bc the Pectoralis major has attachments to the sternum, clavicle and humerus it's contraction will result in adduction of the humerus at the shoulder joint.
The "problem" with flies is they are more difficult to control and perform properly at those loads or repetitions required for growth. Consequently some BB use flys as an isolation chest exercise or as a means to acquire a "chest pump".
But if done correctly flys are an excellent means of achieving pectorial growth!
I believe what you're referring to here is what most would call "deltoid flies". The name is appropriate bc that particular exercise abducts rather than adducts the humerus at the shoulder joint.
ruckin
Member
I'm not saying they won't build a little muscle, but my chest is my most dominant upper body muscle and I've never done a fly in my life. Building a big, strong bench and incline bench will result in as much muscle in your chest as you could want, in my experience.
rubisean
New Member
Tell him to take a walk, Flys are always part of my chest routine... go slow and never let them touch on the upstroke
Morefyah
Banned
Incline flys are a staple for me on chest day. I get a great pump from holding for about a 2 sec contraction and realease.
For me i also find it helpful to arch my back for widest range of motion.
It also gives my delts a nice pump!
For me i also find it helpful to arch my back for widest range of motion.
It also gives my delts a nice pump!
ackrug
Member
Thanks guys
I saw this video a while back and it seemed to make sense so I kinda stopped doing my db flys a while...
then I just started again one day and they feel great
light weight, perfect form
I like to use them with an alternating pattern to get a huge pump
like one rep incline db fly then bring them together for a vertical close grip push with db's together
look at the dude in the video
he has some good looking arms, and a little chest
no quad extensions, please...better options? like smaller quads
GTFO
GradeApe
New Member
i like the constant tension with cable crossovers flys to hit my pecs hard.
It was probably a guy in the gym who wanted to use your equipment. I do it all the time on the squat rack...
"Excuse me maam, an article just came out stating that squats dont work and wreck your spine...oh youre done...ok"
"Excuse me maam, an article just came out stating that squats dont work and wreck your spine...oh youre done...ok"
Izk
Member
Because the weight us further away from the point of leverage, you can lift lighter weights whilst putting your chest under the same strain as it would with a heavier dumbbell press exercise.
seated incline cable flies are one of my favorite lifts ever. Squeeeeeze!!
Ozzy619
New Member
It all depends on your perspective!
If youre a bodybuilder flys are the shit
Powerlifters not so much as they are an accessory
Flys are a great way to end a chest day with a badass pump for a bodybuilding program. I personally love the old school pec deck. Cable flys are also great.
If youre a bodybuilder flys are the shit
Powerlifters not so much as they are an accessory
Flys are a great way to end a chest day with a badass pump for a bodybuilding program. I personally love the old school pec deck. Cable flys are also great.
Incline flys are a staple for me on chest day. I get a great pump from holding for about a 2 sec contraction and realease.
For me i also find it helpful to arch my back for widest range of motion.
It also gives my delts a nice pump!
If you review Arnies book on Body building movements, motions and techniques, Flys were an important component of his chest routine. One reason, the fly "stretch" could not be acheived using any other free weight method, especially for that time period.
Additionally if you want to know how to do them CORRECTLY, DILIGENTLY inspect that vid. His technique and subsequent motion at the glenohumeral joint define excellence.
In fact about the only modification that can be made wo adversely effecting his perfect mechanics is the bench angle!
Should flys be the primary motion to gain pectorial mass, NO, but for muscular definition they are hard to beat, since few in any exercises can reach such a broad ROM. (They are also an excellent chest exercise for those with impingement syndrome bc they allow the palms to rotate from the frontal to a sagittal plane during the lift)
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