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 Elite Fitness Bodybuilding, Anabolics, Diet, Life Extension, Wellness, Supplements, and Training Boards
 Chat & Conversation
 who does heavy flyes for chest, and don't lie!
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| Author | Topic: who does heavy flyes for chest, and don't lie! | ||
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Elite Bodybuilder 
Posts: 1096 |
everybody freaks out at my gym because me and my partner always do heavy incline,or decline flyes, and deep i might add! we did 8/50 6/60 4/70 today! i don't think it's a big deal but it is rare to see people doing flyes that heavy, at least in my years of training! i love the feeling though, to have that weight pull those fibers apart! the end results are great also! ------------------     | ||
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Elite Bodybuilder
Posts: 1428 |
I'm thinking about adding incline and decline flies to my work out ... never done them (only flat flies so far) ... What do you consider heavy? I use 40 pounds (he he he) | ||
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Amateur Bodybuilder 
Posts: 56 |
I do them as heavy as I am capable of doing.... | ||
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Guru 
Posts: 2656 |
I do dumbell presses very heavy on decline usually 120x8 is about the max, but I do very wide open wing flys at the end of my chest workout, but I only use 30 - 40's I get as wide as possible and try to let the DB's get about 1 inche from the ground. It is very tough and stretch real good at the end of a workout. | ||
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Elite Bodybuilder
Posts: 852 |
i do flys, but not often. usually about once a month. | ||
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Elite Bodybuilder
Posts: 1096 |
depends how strong you are may. that 40 lbs could be like my 70 lbs to you! i would definetly impliment them in your training though. it will make your chest alot fuller! ------------------ | ||
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Amateur Bodybuilder
Posts: 134 |
The least amount of weight I use on Flyes are the 50lb DB's and I have gone up to as much as 80's. Love the feeling of heavy flyes. ------------------ Because I want to . . . Because I have to . . . Because I need to . . . Because I can! | ||
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Elite Bodybuilder
Posts: 1214 |
I do flat inclines and get a good stretch after my chest workout... | ||
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Elite Bodybuilder
Posts: 823 |
I stay away from heavy flyes....it's a shoulder injury waiting to happen. ------------------ | ||
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Elite Bodybuilder
Posts: 1096 |
i love those real wide flyes to the floor, checkmate! 120 lbs d.bells on decline is kick ass brother! i shot up 110lbs d.beels for 4 on incline today! that was best for me! this only my 4th week into my heavy cycle! should be interesting when i get to week 12! ------------------ | ||
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Amateur Bodybuilder
Posts: 285 |
I pin a couple of 45's on to the pecdec stack and do sets of ten. It has worked wonders for my chest...I'm gonna a try and bench 500 this Thursday!  | ||
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Elite Bodybuilder
Posts: 1428 |
Thanks Freak Daddy ... Not always sure when learning how to do something new at the gym ... I'll get little help tonite and see what happens. Now that I'm thinking about it, I never see guys at my gym doing incline or decline flies. I think I've never seen anyone doing them. May1010 will be a trail blazer at 24 Hour Fitness! he he | ||
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Pro Bodybuilder 
Posts: 381 |
I go up to 50-60's if I do them at the end of my chest workout. If I do them first I might go to 70's for 8, or 80's for ? I never leave them out, just change up when I do them. | ||
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Elite Bodybuilder
Posts: 1096 |
you go may!  that is some massive weight helmsman! good luck on the 500!!! ------------------ | ||
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Guru
Posts: 2656 |
Helms, you really feel the pec deck has helped? I have not use that machine expect for turning backwards in it and doing rear delts in over 10 years. Maybe I should try the stack with some extra weight and see what happens. | ||
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Elite Bodybuilder
Posts: 1096 |
we'll use the pec dec alot also! i use for rear delts too! ------------------ | ||
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Amateur Bodybuilder
Posts: 194 |
I agree with Steelsoldier. It's my impression that flyes put a lot of strain on the shoulder, and a lot of the effort is on the shoulder joint as opposed to the chest...think about it the next time you are doing them. Plus, seems like the upper arm and chest are doing the same thing as in bench press except the force is extended out the entire arm. I don't know what I'm talking about, except I don't like them, and everyone I know with shoulder problems did them. | ||
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Pro Bodybuilder
Posts: 494 |
for dumbbell flies i do (warmup) 50pnds 1x10, 60pnds 2x6, 70pnds 2x4 | ||
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Pro Bodybuilder
Posts: 407 |
I can only get a sore chest from db flyes incline & flat and db presses incline & flat. Yeah, I love doing flyes. Nothing else even comes close to the direct stimulation that it provides to your chest. ------------------ | ||
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Amateur Bodybuilder
Posts: 83 |
I couldn't agree any more with Steelsoldier and Jay2. I used to do heavy flyes on a flat bench but I went to heavy once and ripped my shoulder up. I couldn't do a shoulder workout after that for 9 months. I've only just come right last week. I think its a good exercise but if you don't have strong rotator cuffs you could injure yourself if you go to heavy. Could be a good idea to warm up the shoulders a bit before you go too heavy. | ||
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Amateur Bodybuilder
Posts: 260 |
I do heavy flyes for my second chest exercise. I do the flyes for a change. flat DB flyes...80lb DBS for 3 sets of 10 to 12. I recommend them to all. You will be sore in parts of your chest that you never knew were there. | ||
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Elite Bodybuilder
Posts: 823 |
Actually, now that i think about it, i can't remember the last time i did flyes. It may be just me but i've put on some great chest meat from doing compound movements only. But no two people are the same, so if you feel it builds your chest, by all means do it. ------------------ | ||
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Elite Bodybuilder
Posts: 1428 |
Freak Daddy,
Kind of fun trying something new at the gym except I always feel awkward at first because I'm afraid my technique isn't right. But, I worked out with a muscle head who showed me the proper movement so I think I've got these flies down. Not really any different than the flats. Thanks for the suggestion. ------------------ | ||
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Elite Bodybuilder
Posts: 1170 |
I do a sort of "hybrid" 50/50 flye/press as my main chest exercise. I start out real strict with 50's or 55's the gradually work my way up to 100's adding some tricep. I never felt like I got much out of only presses or only flye's so I get the best of both in one movement. say what you will but it's working for me, my shoulders are so damn overpowering my chest gets notta out of presses. ------------------ | ||
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Cool Novice 
Posts: 14 |
flyes are great for the outer part of the chest, them along with declines add great seperation to the lower part of ur chest. that armor plated look. IF u go for a more wider strech u cant lift as much, i tend to go heavy and not stretch it completely to lessen the load on my shoulders.. ------------------ | ||
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Elite Bodybuilder
Posts: 1453 |
my favorite chest exercise. Maybe being short helps with the weight. Funny story I was in Phoenix on business and I worked out at a gym there. I grabbed 85 pound db's and this guy asked me if I needed a spot. I said no laid back and did flyes. his mouth hit the floor. I have no problem doing reps with 85's and again it could be because I am short. | ||
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Elite Bodybuilder
Posts: 1096 |
glad i could help you out may! damn, some of you guys are using some crazy weight! i'm impressed! ------------------ | ||
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Amateur Bodybuilder
Posts: 162 |
I see a lot of guys trying to use the 70's, 80's on fly movements and its a joke. Form is the most crucial aspect of this excersize. It tok me 10 years of training naturally to be able to do the 80's with my arms extended for a great stretch. Alot of people believe that flyes work the outer pecs predominately, however, if you turn your pinkies in at the end of the movement you really hit the inner pecs. I have gotten great striations from this and thickness all around. Bottom line is, flyes rule WHEN DONE PROPERLY!! LOL | ||
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Guru
Posts: 4456 |
A good flying movement does not require that the arms be outstretched. This is a misconception. First, that puts excessives stress on the shoulder joint and conective tissues and tendons/ligaments and removes the emphasis off of the chest. It also puts a large stress on the elbow joints as well. The movement should be more like bear hugging a big tree. With the emphasis at the top of the motion, squeezing the pecs together at the center. You should feel the pec's working throughout the entire range of motion if done properly. Technique and form are as important as weight. The pec dec machine is nothing more than a cable exercise in the seated postion with more restriction on the movement. Again, if done properly it is a great exercise, done wrong and it is dangerous. Oh yeah, I have fly'ed up t 80's for sets of 8 after bench, pullovers and such. Good finishing exercise. ------------------ Strength and Honor The frost, sometimes it makes the blade stick. | ||
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Cool Novice
Posts: 21 |
After doing flat press and incline I love heavy dbls as i feel that i gives a good strech. Iusally start with 60x10reps and jump 10 lbs with every set usally do about four to five sets. Flyes are great they steach the muscle and they hit all the spots that the rest of the movments miss. Remember that its all done in proper form or you can risk a shoulder problem. Keep training and stay tough | ||
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Amateur Bodybuilder
Posts: 222 |
I like to finish off "chest day" with standing cable flys using descending weights. First set as high a weight as I can, followed by repeated sets at 10 lbs lighter each time till fully exhausted. When I get thru with that I can hardly pick up my gym bag to leave. | ||
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Amateur Bodybuilder
Posts: 282 |
Almost everyone I see or hear doing flys are hitting there shoulders more then there chest. Next time you do flys or any chest movement, Keep your back slightly arched and shoulder blades pinned to the bench throughout the whole movement---concentrate on keeping your shoulders down and you will notice a big diff. in your chest. Also to all novice lifters, dont waste your time doing cable X-overs---these take very strict form and I even see guys that are national level bodybuilders doing these wrong---Your shoulders have to be kept back and down throughout the whole movement or you will just be hitting to much of your shoulders. You will still get pumped but not where you are trying to hit. | ||
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Pro Bodybuilder
Posts: 407 |
Punch and Chesty nailed it.... almost everybody uses improper form. Especially if they're using too much weight, then they'll unknowingly recruit the front delts to help during the exercise. I go from warmups of 40lbs to a max of 60lbs. If I go higher in weight I start cheating the movement to move the weight. I never lower my arms down near the floor. I suppose if the bench was low enough I could, but I don't see any benefit of that other than a shoulder injury. ------------------ | ||
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Elite Bodybuilder
Posts: 968 |
The straight arm style just overstretches my biceps and anterior delts. On cycle I had to drop doing db flies because the bis would get too pumped from doing them and cramp up. I like the barrel hug type, with extra press up at the end. | ||
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Amateur Bodybuilder
Posts: 282 |
How Arnold never got any shoulder injuries is amazing! The stretch he used to get was sick! | ||
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Elite Bodybuilder
Posts: 1371 |
I used to do then reall heavy...80lbs at least, But I figured I get the same stimulation with close grip or machine presses. But with more weight for more of an overload. ------------------ |
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posted January 29, 2001 05:26 PM
