Heavy Chest Flies??

[cobracock1979]

Hola,

As far as flies go - its the only excercise I do where I prefer a machine to free weights. I use the cables when I do em.

Anyway, the last 10 weeks I been doin a modified "Omega" fly routine, light volume 25,20,15,12,8,drop...

Now Im movin back to heavy weights. I have never gone really heavy on flies, always having been told that they ar all about form and slow , isolated movement.

Basically I wann hit em hard and heavy, maybe a 5x5. Anyone else see great benefits from heavy flies?

 

[OMEGA]

BE VERY CAREFUL

one slip and POP

 

[SpyWizard]

i wouldnt count on being successful without injury moving from high rep to low rep with big weights..

best advice would be to take 2 weeks off, then begin the type of routine you describe..

I do the cable as well.. even in static training rest rest and more rest for heavy weight training.

good luck..

 

[PWR]

I do heavy dumbbell incline flys about every 2 weeks or so. I normally will do 3 slow controlled sets with 70lb dumbells for 10-12 reps. They are very intense and will flat smoke my chest. But do be carefull and use good form. I havent torn a pec muscle yet but I could see where it would be a possibility. Make sure and be very hydrated and drink plenty of fluids, I think that is key to not tearing a muscle.

They are way more effective to me than any cable fly.

 

[fortunatesun]

I can't see using the cables for low rep flies, tho. Seems like you'd spend too much effort on stabilization. Well, easy enough to find out...

 

[cobracock1979]

I can't see using the cables for low rep flies, tho. Seems like you'd spend too much effort on stabilization. Well, easy enough to find out...

Thanks for the advice bros - I gues its one hell of an EASY WAY TO TEAR A PEC.

 

[SaiBoT]

Yeah not worth it! Lower than 8 reps on those is ordering trouble via express mail

 

[HAYEZ]

i stay in the 6 rep range and dont really move up weight often, my shoulder is so tweaked it brings tears to my eyes trying to get into position

 

[XavierX]

I do heavy DB incline flys(30% incline) weekly. If you are coming out of high volume light weight work I can only recommend easing into it.......maybe starting with a 3x10 work out for a couple weeks and then gear up for the 5s.