Incline Presses & Flyes - Waste of Time and Energy?

[Hybridtheory2o]

Yeh..I dunno i think incline flyes are good to answer your question just throwing in my comment as well about just what ive read and heard about declines being a wasted movement but who knows

 

[skullcrushin22]

Ive always been a fan of heavy DB incline presses.

 

[Hybridtheory2o]

Yeh me too. I do my workouts pretty much 3 heavy compound movements or so and then 2-3 sculpting moves. And every few weeks ill take a week and drop the reps way down and load the bar or grab some way heavy dumbells

 

[timtim]

Yeh me too. I do my workouts pretty much 3 heavy compound movements or so and then 2-3 sculpting moves. And every few weeks ill take a week and drop the reps way down and load the bar or grab some way heavy dumbells

there really are no such thing as "sculpting movements". people always say flies shape the pec but it doesnt, it stimulates more muscle fiber than a bench press at any angle. the way you work a muscle has to do with reps, intensity, and time under tension. you cant shape a muscle though.

 

[Tweakle]

if your shoulder joints can take them, then flyes can be a good movement

mine can't

Low incline DB work is a favorite of mine, anything over 35 degrees is kind of pointless as it becomes almost all front delt/tri

 

[Pat_McCrotch]

arent dips and declines essentially the same movement? Compared to lets say doing incline at 45 degrees as opposed to doing them at 30 degrees?

 

[BigboyAl]

your better off doing wide incline press with barbell.. you use alot more weight and hit the same muscle group as flys.. flys never did anything for me and i have a nice chest all from wide incline bb's..

 

[Tweakle]

arent dips and declines essentially the same movement?

no

 

[timtim]

your better off doing wide incline press with barbell.. you use alot more weight and hit the same muscle group as flys.. flys never did anything for me and i have a nice chest all from wide incline bb's..

wide grip anything limits the range of motion the muscle can move through limiting the amount of growth. im sure youve had great results but science doesnt lie, the longer the range of motion the larger amount of muscle fiber stimulated the more growth potential. and there are mri studies showing that presses are inferior to flies for muscle stimulation. alot of it has to do with how you do the movement.

 

[BigboyAl]

wide grip anything limits the range of motion the muscle can move through limiting the amount of growth. im sure youve had great results but science doesnt lie, the longer the range of motion the larger amount of muscle fiber stimulated the more growth potential. and there are mri studies showing that presses are inferior to flies for muscle stimulation. alot of it has to do with how you do the movement.

you must understand that the weight difference in using barbell far out weighs the additional amount of fibers stimulated by flys.. when you do flys you really only get hlaf the lift were you are hitting the weight full on the rest is on angles the weight is no longer the same.. on a wide incline bb (elbows out) your motion is equal to that 50% of the fly, but with 2to3x's more weight...

if you want a nice lower chest do you do flys or flat bench? same with incline.. u do the bench 1st and if u want go with flys to finish, but if you have limited time and are already doing lots of chest work, your better doing bb or db's benching than flys...

if i had only 1 lift to develop the pecs on an incline angle it would be incline wide grip barbell benching.definetly not flys...