Poll: Who does chest fly's?

Chest Fly's

  1. New Member
    jpb8200's Avatar
    Join Date
    Jan 2008
    Posts
    61
    Rep Power
    115
    Level
    7
    Lv. Percent
    76.19%

    Chest Fly's


    Who does them? Doesn't matter whether you do incline, flat or decline fly's.

    Do you go light or heavy?

    Do they hurt your shoulders?

  2. New Member
    WeakPoint's Avatar
    Stats
    5'10"  168 lbs.
    Join Date
    Dec 2007
    Posts
    384
    Rep Power
    278
    Level
    16
    Lv. Percent
    9.09%

    I really like flyes, I try to switch it up with them. Sometimes cable, sometimes dumbbells. Sometimes incline sometimes flat. Never done decline flyes before.
    I go heavy, and no it doesn't hurt my shoulders.
  3. New Member
    nickd84's Avatar
    Join Date
    Nov 2007
    Posts
    135
    Rep Power
    167
    Level
    10
    Lv. Percent
    27.17%

    I love doing heavy flyes and getting that nice stretch!! They have never hurt my shoulders.
    •   
       

  4. Elite Member
    SilentBob187's Avatar
    Stats
    5'9"  175 lbs.
    Join Date
    Dec 2007
    Age
    30
    Posts
    7,851
    Rep Power
    11116
    Level
    57
    Lv. Percent
    25.79%
    Achievements Activity AuthorityActivity ProPosting ProPosting Authority

    I super set lighter flies with heavy presses. Burns like a mother trucker but it doesn't hurt my shoulder.
    "I am legally blind and if I can Squat,deadlift and over all get myself to the gym then anyone can get their a$$ in gear and get strong!!" - malleus25
    WHITE WHALE!
  5. New Member
    NaNo7717's Avatar
    Stats
    5'11"  155 lbs.
    Join Date
    Mar 2008
    Posts
    8
    Rep Power
    87
    Level
    2
    Lv. Percent
    65%

    Doing flys dont really do much to your body. i really enjoy doing them for more shape to the pec. Keep it pretty light and do 10-12 reps. i see a lot of people in the gym go really heavy and either hurt themselves or do the worst reps ive ever seen. Also, dont go much past 90 degrees. People think that it stretches the pec better but its acutally just stretching the rotator cuff muscles and a lot of damage can occur. Pre-exhausting a press with flys works really well.
  6. Senior Member
    ShakesAllDay's Avatar
    Stats
    5'10"  225 lbs.
    Join Date
    Jan 2007
    Posts
    1,239
    Rep Power
    716
    Level
    26
    Lv. Percent
    85.93%
    Achievements Posting Pro

    I like flies... if they are done correctly and tension is kept on the chest (not going all the way up and resting). Also, I agree that a person shouldn't make it a habit to go super low on flies. 90 deg, or just a tad lower should be plenty.
  7. New Member
    strester's Avatar
    Stats
    5'11"  207 lbs.
    Join Date
    Oct 2006
    Age
    38
    Posts
    340
    Rep Power
    596
    Level
    15
    Lv. Percent
    31.02%

    chest fly isn't in my current routine ... when I used to do them I went fairly heavy and had no shoulder pain
  8. Board Supporter
    GreenTempo's Avatar
    Join Date
    Feb 2008
    Posts
    101
    Rep Power
    134
    Level
    9
    Lv. Percent
    83.14%

    i dont like flyes too much, just not enough resistance at the top. i usually end my chest workouts with cable flyes. sometimes i'll do a set or two of each though
  9. New Member
    Bum Mahoney's Avatar
    Stats
    5'8"  194 lbs.
    Join Date
    Feb 2008
    Age
    45
    Posts
    234
    Rep Power
    201
    Level
    12
    Lv. Percent
    78.78%

    I super set with dumbell presses. Not super heavy, but enough that it burns. I like the stretch feeling. I don't go low and try not to rest at the top, though I have to admit that I need to focus better on this at times. I do incline most of the time.
  10. Diamond Member
    VolcomX311's Avatar
    Stats
    5'10"  205 lbs.
    Join Date
    Oct 2007
    Posts
    13,250
    Rep Power
    78138
    Level
    70
    Lv. Percent
    66.37%
    Achievements Activity ProActivity AuthorityPosting ProPosting AuthorityPosting Veteran

    well put together poll
    NSCA - CSCS
  11. New Member
    remeizo's Avatar
    Join Date
    Feb 2006
    Posts
    50
    Rep Power
    133
    Level
    6
    Lv. Percent
    80.77%

    I have been doing flys with my arms as straight as possible followed by dumbell presses, my chest has been slightly sore for two weeks. Love them and my shoulders do not hurt with this workout. I have ditched the barbell on my chest for a while.
  12. Advanced Member
    ITHURTZ's Avatar
    Join Date
    Dec 2005
    Age
    30
    Posts
    610
    Rep Power
    415
    Level
    19
    Lv. Percent
    91.34%

    I thought the purpose of flies was to get that stretch? Anyway I go heavy and never had shoulder problems. Heavy as in 70lb dumbells
  13. Registered User
    BodyWizard's Avatar
    Stats
    6'2"  195 lbs.
    Join Date
    Aug 2004
    Age
    63
    Posts
    2,373
    Rep Power
    1312
    Level
    35
    Lv. Percent
    93.97%
    Achievements Activity ProPosting Pro

    Quote Originally Posted by NaNo7717 View Post
    Doing flys dont really do much to your body.
    I disagree profoundly, but then, perhaps it's the way you're doing it: a pec deck or other isolating exercise, and my disagreement goes away.

    I use dumbbells, and I alternate sides, working slow and focused reps. This requires considerable recruitment of muscles throughout each rep, to stabilise my body on the bench through the move. No real surprise there since the great value of free-weights is to spread recruitment beyond the target fibers & increasing neuromuscular efficiency & integration. In my case, they're helping me carve out a waist again - I consider that a lot to do for my body.
    Also, dont go much past 90 degrees. People think that it stretches the pec better but its acutally just stretching the rotator cuff muscles and a lot of damage can occur.
    this I agree with enthusiastically, but let's be clear: it's not the RC muscles that are at risk: it's the ligaments and joint capsule. Permanent damage to these & one could end up w/ a pin in one's shoulder (or something - IANAD) & severe mobility restriction.

    Pre-exhausting a press with flys works really well.
    Since I lift without a spotter, I prefer to finish off post-press w/ the flyes.
  14. New Member
    vruge87's Avatar
    Stats
    6'1"  205 lbs.
    Join Date
    Jun 2008
    Posts
    10
    Rep Power
    85
    Level
    2
    Lv. Percent
    98.33%

    Chest flys. You will notice doing them on different inclines makes a difference in the weight you can do and the part of your chest and shoulder it hits. Definitely start with light weight and make sure you have good form, then move up in weight. If you learn to do them right you shouldn't have to worry about shoulder problems.

    I personally like doing super sets, it really tightens the chest up.
  15. New Member
    ms3jake's Avatar
    Stats
    5'10"  175 lbs.
    Join Date
    May 2008
    Posts
    6
    Rep Power
    83
    Level
    2
    Lv. Percent
    38.33%

    Quote Originally Posted by GreenTempo View Post
    i dont like flyes too much, just not enough resistance at the top. i usually end my chest workouts with cable flyes. sometimes i'll do a set or two of each though
    X2 cable flyes FTW!
  16. Advanced Member
    jcp2's Avatar
    Stats
    6'3"  255 lbs.
    Join Date
    Jan 2003
    Age
    38
    Posts
    862
    Rep Power
    578
    Level
    23
    Lv. Percent
    16.46%

    Quote Originally Posted by ITHURTZ View Post
    I thought the purpose of flies was to get that stretch? Anyway I go heavy and never had shoulder problems. Heavy as in 70lb dumbells

    I am in the same boat as you, i used to love them. I lift for strength now so they don't fit into my routine anymore. Slightly bent arms and heavy ass weight. They should not bother your shoulders at all if done right.
  17. Board Moderator
    Never enough
    EasyEJL's Avatar
    Stats
    5'10"  205 lbs.
    Join Date
    Jun 2007
    Age
    47
    Posts
    31,888
    Rep Power
    852764
    Level
    95
    Lv. Percent
    49.84%
    Achievements Activity VeteranActivity RoyaltyActivity ProActivity AuthorityPosting Pro

    Quote Originally Posted by SilentBob187 View Post
    I super set lighter flies with heavy presses. Burns like a mother trucker but it doesn't hurt my shoulder.
    for sure, I always do em that way.
  18. Board Moderator
    Never enough
    EasyEJL's Avatar
    Stats
    5'10"  205 lbs.
    Join Date
    Jun 2007
    Age
    47
    Posts
    31,888
    Rep Power
    852764
    Level
    95
    Lv. Percent
    49.84%
    Achievements Activity VeteranActivity RoyaltyActivity ProActivity AuthorityPosting Pro

    Quote Originally Posted by BodyWizard View Post
    I use dumbbells, and I alternate sides, working slow and focused reps. This requires considerable recruitment of muscles throughout each rep, to stabilise my body on the bench through the move. No real surprise there since the great value of free-weights is to spread recruitment beyond the target fibers & increasing neuromuscular efficiency & integration. In my case, they're helping me carve out a waist again - I consider that a lot to do for my body.
    dang, I wish I would have read this topic when you originally wrote it because now I have to try this (the alternating fly) and today was chest day so I have to wait till next sat
  19. New Member
    WILL DA BEAST's Avatar
    Stats
    5'9"  187 lbs.
    Join Date
    Jan 2008
    Age
    24
    Posts
    319
    Rep Power
    243
    Level
    15
    Lv. Percent
    14.2%

    i generally do fly's at the end of my chest w/o so i do light weight such as 25's - 30's for 20-25 reps. It's just to get a good final pump before i call it quits, and also gives a good finishing stretch for me.
  20. New Member
    Fatal Wisdom's Avatar
    Stats
    5'9"  170 lbs.
    Join Date
    Jun 2007
    Age
    26
    Posts
    371
    Rep Power
    277
    Level
    16
    Lv. Percent
    72.16%

    Meh at the moment I dont do any flyes, seeing as i notice nothing really from them, I just keep it heavy compounds flat/incline presses with dips.

    As far as feeling the "burn" goes, I hope i never feel the burn, seeing as it's from the build up of lactic acid which is actually quite bad for the muscles.

    And as far as "shaping" Im not too scientifically clear on this but as far as I know muscles arent playdough, and can't be "shaped" but only grown larger/stronger.

    but please correct me if i am wrong
  21. Elite Member
    Zero V's Avatar
    Stats
    5'10"  163 lbs.
    Join Date
    May 2008
    Age
    28
    Posts
    6,286
    Rep Power
    7014
    Level
    52
    Lv. Percent
    27.52%
    Achievements Activity ProPosting ProPosting Authority

    I do them as heavy as I can, they are the reason my chest blew up, and is increasing. I am a fan of the fly!
  22. New Member
    Sergiu's Avatar
    Stats
    5'11"  165 lbs.
    Join Date
    Oct 2008
    Posts
    53
    Rep Power
    101
    Level
    6
    Lv. Percent
    76.92%

    If you do them with proper form, I don't see why your shoulders should be hurting. I do them as heavy as I can and I don't have any shoulder problems.
  23. New Member
    Joshua86's Avatar
    Stats
    5'10"  180 lbs.
    Join Date
    Jun 2008
    Age
    28
    Posts
    408
    Rep Power
    283
    Level
    17
    Lv. Percent
    21.05%

    Quote Originally Posted by ShakesAllDay View Post
    I like flies... if they are done correctly and tension is kept on the chest (not going all the way up and resting). Also, I agree that a person shouldn't make it a habit to go super low on flies. 90 deg, or just a tad lower should be plenty.
    Agreed. Flyes used in conjunction with compound pressing movements for chest are, in my opinion, the best way to train the chest. I tend to save my flyes for the end of my chest routine, usually done in a superset with something like cable crossovers.

    But like Shakes said, it's all about tension (contraction). You want to keep your chest tense, or contracted, throughout the entire movement. I do like to get a good stretch at the bottom of the lift, but there's a differene between a good stretch and stretching too far. You kind of have to figure out your range, but a tad lower than 90 degrees is about right. Also, at the top of the movement, I like to squeeze my chest muscles for a brief moment, causing further contraction and muscle fiber stimulation.

    Try doing a superset of incline DB flyes followed by cable crossovers, imploying the techniques described above, then after your superset, flex your chest as hard as possible for about 15-30 seconds. I love it!

    The chest is a tricky muscle group to train. Some people are gifted enough to where they only need a handful of pressing movements to develop a full, powerful chest, while others, like myself, need a multitude of exercises to hit the chest from as many angles as possible. Trail and error until you find your groove, then consistency. That's my two cents anyway.

    Happy training!
  24. New Member
    SFW's Avatar
    Stats
    6'1"  208 lbs.
    Join Date
    Dec 2008
    Posts
    18
    Rep Power
    82
    Level
    3
    Lv. Percent
    82.5%

    Quote Originally Posted by ShakesAllDay View Post
    I like flies... if they are done correctly and tension is kept on the chest (not going all the way up and resting). Also, I agree that a person shouldn't make it a habit to go super low on flies. 90 deg, or just a tad lower should be plenty.
    Shakes! whats up buddy? SFW_SFW from bn... nice to see a fellow bn poster on here.
  

  
 

Similar Forum Threads

  1. Chest & Triceps or Chest & Back
    By Buracho in forum Exercise Science
    Replies: 20
    Last Post: 10-14-2011, 11:10 AM
  2. pain in left chest (inside the chest)
    By jjdoherty in forum LG Sciences
    Replies: 2
    Last Post: 07-12-2008, 04:47 PM
  3. Flat bench to the chest or couple inches above chest...
    By bbillcee in forum Training Forum
    Replies: 31
    Last Post: 07-02-2008, 07:30 PM
  4. Replies: 2
    Last Post: 06-24-2008, 07:51 PM
  5. Chest 2x a week to improve upper chest?
    By AldrichAStern in forum Exercise Science
    Replies: 35
    Last Post: 04-18-2006, 09:32 PM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •  
Log in
Log in