Dbflyes

[erickthegreat11]

What are dumbell flyes? Is this where you're on the bench and take 2 dumbells, arms straight and out to the side, and then move the weights where your arms are straight up?
Does this help improve bench strength? I remember doing these when I first started lifting and it seems they improved my strength.
Just some input wanted. I'm going to throw them in tonight anyway.

 

[barbell265]

Are you for real??

 

[Lord_Suston]

they directly stress your pectorals which is the primary mover of Benching.....

 

[erickthegreat11]

Well, there are threads on this site where people say bench press doesn't work the chest much. I thought db flyes were just a shaping exercise for bodybuilding and weren't applicable to power lifting, which is what I'm focused on. Hadn't had much luck with using the butterfly attachment on my machine. See what this does for me.
After reading the legion kreinak thread, I think this board needs to lighten up.

 

[teen1216]

For powerlifting purposes, if you bench w/elbows in, then I would say chest is only one of the many movers. Chest strength is definitely needed in raw benching, though flyes may not be the best choice, whatever works.

 

[erickthegreat11]

If flyes aren't the best, what do you do?

 

[erickthegreat11]

If flyes aren't the best, what do you do?

 

[Hengst]

nothing blasts my pecs better than dumbbell flys. It's VERY important to maintain proper form throughout, though.

http://www.exrx.net/WeightExercises/PectoralSternal/DBFly.html

 

[barbell265]

Didn't know where you were coming from dude, sorry. At any rate, for powerlifting you will need to focus on a couple of different areas; chest, shoulders, tri's and flexability of your back to maximize form/force. Heavy flat bench, incline and decline, max 1 time per month and work in a range of 4-5 reps 4 sets. Also do "lockouts" with 2 trusted spotters. This will get you used to being under heavy weight. All you do is load the bar and do 3-5 reps moving down 3-4" from your locked out , or, start position and return to your locked out position. Heavy weighted dips are a MUST for driving up your bench. Finally practice proper bench form you can dig up tons of info on this by searching for powerlifting/bench press.

The rest, shoulders, tri's are ancillary but a must for increasing your power. Just remember, eat a ton and lift a ton!

 

[Greek Freak]

I like dumbell presses a lot more, much less stress on your shoulders and you can move some real weight. I also feel I get a better stretch from them as wierd as that may sound. Incline DB presses were one of my favorite exercises for a while.

 

[erickthegreat11]

GREEK FREAK: I've tried db presses before and they burned out my tris. I guess this means I stress my tris when benching. On the other hand, I couldn't get the form down for it. I'd do the presses ok, but getting those weights back down almost cost me injury b/c they were just too heavy for me to lift.

BARBELL 265: Are you saying change bench exercises incline for so many weeks, then flat for so many weeks, then decline for so many weeks? Prob answered my own question. Never done decline before, and I never heard of doing it for powerlifting, but I'm not against trying it either.

Interesting point on weighted dips also. Now, my routine for bench day is: Narrow bench, overhead barbell press, db flyes, and db overhead triceps ext. I had been doing dips about 4-5 months ago, but dropped them b/c I thought it was overkill having 3 pressing movements like that. Do you think I should include them as a change up for overhead barbell press, or work it in afterwards? or something different?

Man alive, just goes to show you never stop learning.

 

[Victorian guy]

Interesting point on weighted dips also. Now, my routine for bench day is: Narrow bench, overhead barbell press, db flyes, and db overhead triceps ext. I had been doing dips about 4-5 months ago, but dropped them b/c I thought it was overkill having 3 pressing movements like that. Do you think I should include them as a change up for overhead barbell press, or work it in afterwards? or something different?

Man alive, just goes to show you never stop learning.

Be careful on the weighted dips- if you add weight, and go all the way down, you could set yourself up for a nasty inner pec injury- happened to me, when I used 100 pounds around my waist and went all the way down.
Couldn't flat bench for almost 2 years.
Now, I might add that weight, but I wouldn't go all the way down with it. Bodyweight, yes, 30-50 pounds plus, ok, but more, never.

 

[erickthegreat11]

I had gotten up to 20# on dips and felt the startings of the injury you had. I'm reluctant to do dips again b/c they stress the tris. My tris have gotten a lot, and I mean a lot, stronger. Within about 4 months I went from 22# to 52# for overhead db extensions. something works that good, I don't want to mess with it. BTW, incorporating db flyes has made a huge difference in benching. The weight felt so much lighter the last time. I'm going to bench again tomorrow, I'm going for 220# 2 reps for 6 sets. If I can do that, it means my max is 245# (going by my last 1RM and 2x6 max).

 

[louden_swain]

I like flyes. Without them I could not have achieved extra bulk. When I perform flyes, I use moderate weights. . . . don't want to get the pec tendon in a precarious position.