ANOTHER DC Question (Please answer, it's quick)

[Tom Treutlein]

Extreme stretch for chest...
Done in a "fly" position or holding a dumbbell on each side of your chest like you were about to bench and letting that sink down?

I don't think they're supposed to be done like flies, because most people would rip their rotator cuffs doing that with 90 lb. + dumbbells.

EDIT:

Also, heel raises... 5 second drop then 8/15 seconds (standing/seated respectively) in the "stretched" position. Is this meant with heels on the floor, or just hovering above to keep constant tension on the muscle?

 

[Sammy Sosa]

Fly position, you should not use 90# dumbells. Go much lighter, I used 45s and it hurt like hell after 30 seconds.

 

[MattRecc]

i use one of those bodymasters fly machines that have the long arms that u grab. the dumbell things destroy my shoulders

 

[Tom Treutlein]

So it is flies... Alright well I guess I'll try that.

 

[athlete0185]

dont do it heavy. dogg used 90 pound dumbells. i used 40's, and 45's. truthfully...its not much of a difference if you do it in a fly like position or a press like position. let your elbows sink close to the side of your body and bend the elbows. the only difference would be the rotation of your wrist. to the side on inwards. i cant do it for 60 seconds.

 

[guldukat]

dont do it heavy.

100% right. Initially my training partner and I always used the most weight we could handle for 45-60 sec. It became a workout in itself, a kind of static hold at the bottom.

Now I just use lighter 'bells for the fly stretch. After a nagging rotator pain, and a new weird, pulled sensation in my upper back, I rarely go above 30's for that one. It gets the job done, and doesn't aggravate any shoulder pain.

 

[Tom Treutlein]

What about...

"Also, heel raises... 5 second drop then 8/15 seconds (standing/seated respectively) in the "stretched" position. Is this meant with heels on the floor, or just hovering above to keep constant tension on the muscle?"

 

[guldukat]

What about...

"Also, heel raises... 5 second drop then 8/15 seconds (standing/seated respectively) in the "stretched" position. Is this meant with heels on the floor, or just hovering above to keep constant tension on the muscle?"

I'm pretty sure it's in the fully stretched position. Obviously you'd need to do these off a block to get the stretch, though

 

[Nonerz]

100% right. Initially my training partner and I always used the most weight we could handle for 45-60 sec. It became a workout in itself, a kind of static hold at the bottom.

Now I just use lighter 'bells for the fly stretch. After a nagging rotator pain, and a new weird, pulled sensation in my upper back, I rarely go above 30's for that one. It gets the job done, and doesn't aggravate any shoulder pain.

Good advice. Nate and I did these is the fly position and it was (in my opinion) a very tough part of the workout! Even the "lighter" weights are tough if you're get into the deep portion if the stretch.

 

[coolcolj]

doing shoudler dislocates is easier to hold for long periods and does the same thing

 

[athlete0185]

What about...

"Also, heel raises... 5 second drop then 8/15 seconds (standing/seated respectively) in the "stretched" position. Is this meant with heels on the floor, or just hovering above to keep constant tension on the muscle?"

yeah constant tension should be put on the muscle. that shit is hard thats why you only do a straight set of 12. youll be crying when your done. dont cheat it either!

 

[Tom Treutlein]

Oh, I don't plan to.

 

[Debaser]

I could be wrong, but I think the pec stretch is meant to be done without the arms extended (i.e. flyes).

I believe it's meant to be more like the bottom position of a dumbell press. Probably easier on the shoulders that way too. That's how I always did it.

 

[athlete0185]

I could be wrong, but I think the pec stretch is meant to be done without the arms extended (i.e. flyes).

I believe it's meant to be more like the bottom position of a dumbell press. Probably easier on the shoulders that way too. That's how I always did it.

the more i think about it, the more i think you and others who have stated the same thing might be right. BUT i have seen it printed in different articles both ways, so i guess whatever you feel more comftorable with doing.

 

[Nonerz]

I could be wrong, but I think the pec stretch is meant to be done without the arms extended (i.e. flyes).

I believe it's meant to be more like the bottom position of a dumbell press. Probably easier on the shoulders that way too. That's how I always did it.

Agreed.