Chest: flyes before presses?

[malhavoc]

Chest has always been a weak point for me. It improved somewhat since focusing more on incline work then flat, however I've never been able to move very much weight on a press.

Strength isn't a big concern for me, I want more size. I've got long arms, and have tried a variety of grips. Right now I'm using index finger on the rings, and I like the feel of it. Good stretch in the pecs, and not very much pressure on my shoulders.

However my question is, how many of you currently do or have tried isolation work before moving onto presses? What kind of success (or lack there of) did you have?

Thanks.

 

[louden_swain]

I think this is a great idea!! Here might be a possible program for you:

Flat Flyes - 4 sets - 12,10,8,6 reps
Incline Presses - 2 sets - 8 to 12 reps reps
Hammer Strength Flat Presses - 2 sets - 10 to 12 reps

You will fatigue the chest before your arms and delts give out. As for your grip. . .keep the forearms perpendicular to the floor.

Other techniques include keeping the bar in a straight line and let it come down 1 inch below the clavicle. Never lock out at the top position. . keep constant stress on the muscle. Essentially, you are getting a 3/4 press, which is fine when you are training the pectorals. . the top motion is mostly triceps anyway.

Good luck!

 

[PIGEON-RAT]

I used to do some light flyes to get a stretch before hitting a pressing movement, but if I got too heavy on the flyes my bench suffers that workout. I think I get most of my growth from benching, so I like to prioritize that.

Try it out and see how you like it. It's all really a matter of preference. Now I'm doing the DC routine, so I don't really have a use for flyes anymore.