Incline Presses & Flyes - Waste of Time and Energy?

[Tweakle]

if i said i was squatting 650 in the hole or dl'ing 600 then call bs. not on lifts that are doable by most people with an extensive training history.

don't sell yourself short, those should be do-able too for anyone training hard and a s s isting

the dc stretches are joint wreckers if done with heavy weight, but when you use really light weights (like in Justin Harris's DC training vid) for the stretches then they get the job done and you can focus only on the pec fibres tearing

 

[skullcrushin22]

dont know. havent flat benched in years but the last time i did 365 for 3 i think. my very close friend who placed 7th in the world bbing championships in china (he did it all naturally too) benched 380 at a bw of 160 and he uses the same weight as i do in most exercises. he shits on me and is 5'2". is that a lie and completely unbelievable too?

arnold was doing sets of 15 with those 80's and he made it look easy. had control of the weight throughout a complete range of motion - practically hitting the floor with the dbs, there was no struggle, that looked like effort.

just cause you might not be able to do flies with the weight i can doesnt mean others cant. never said i was the strongest man ever. i move good weight for my size. sorry if that is unbelievable for you. im sure your powerful too. im never said you werent and i sure as shit wouldnt call bs on lifts that are completely possible. if i said i was squatting 650 in the hole or dl'ing 600 then call bs. not on lifts that are doable by most people with an extensive training history. seriously, none of the numbers i posted are outrageous, whats the problem?

Im not doubting your strength at all, you have great lifts. Im not into the internet bashing I just think 110 lbs for flyes are very difficult and maybe not for you.

And it must be nice being 5'5 I always liked being tall because I use to play ball but once I started weightlifting it makes it hard especially when my wingspand is 6'4, even though I say that I wouldnt want to be shorter. Good Luck to you.

 

[timtim]

don't sell yourself short, those should be do-able too for anyone training hard and a s s isting

the dc stretches are joint wreckers if done with heavy weight, but when you use really light weights (like in Justin Harris's DC training vid) for the stretches then they get the job done and you can focus only on the pec fibres tearing

thanks for the vote of confidence. squats are completely out of the question, major hip and pelvic injuries.

i actually just started a dead program last week when i hit 480. hadnt tried to go heavy in a long while. my goal is 3 times my bw. 193 x 3 = 579. im gonna make that my winter goal, or as close as possible. we'll see what happens. always thought i would be happy with 500 but after last week i think more is possible.

i dont cycle that much though. 1 12 - 16 weeker a year, 500mg or so of test. i dont need to run crazy gear, no need. when on i dont lift heavy just very high volume to avoid injuries from going heavier than i should.

thanks again tweakle, im gonna look at that video. last run with the dc stretches (especially the back hangs and chest stretch) really got my shoulders. im healed up now so im gonna look at different variations.

 

[AEKDB]

I must get my two cents in!

Flys are a great exercise that should be added to a program where the majority of the lifts center around: squats, deads, dips, and Olympic lifts.

 

[JPC]

As for the incline presses, it again requires that you decrease the amount of weight that you use. The popular opinion here (myself included) was that this exercise increased the size of your upper chest, but I have read in many places that you can not isolate one part of the chest from the other. It's all one large muscle. If that is a fact, then it seems that incline presses would be reduced to nothing more than a waste of energy and that we should focus entirely on flat bench presses, decline presses, and dips.

Thoughts?

With most muscles that have one origin and one insertion, that logic would be true, you can't isolate any one part of it. But the chest is a fan shaped muscle. It attaches to the sternum not at one point but over a large area. By changing the angle you press you can put certain parts of the chest in a direct line of pull. With a steep incline press, the upper fibers contract while the very lower fibers LENGTHEN.

 

[Hybridtheory2o]

I personally enjoy doing flyes on the pec dec and incline flyes with cables. I saw a guy doing db flyes with like 70lbs and he was def doing more of a push motion as with me i was doing mine at the end of my workout with light weight and focusing on flexin my chest and getting a good stretch out of them. For me those seem to get more blood into the muscle and recruits the last of my fibers to complete my chest wrecking for the day.