Please Scroll Down to See Forums Below wnt2bBeast
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i wasnt disagreeing with that..not everyone benches Pl style ( i do ) i really havent seen any growth from flyes or the pec dec so i dropped them out of my routine..occasionally i will do flyes or incline flyes
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what's everyone putting up on incline bb bench??
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androjunkie
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Hmmm..... I haven't done incline barbell in like a year. I guess I'll have to do it next week. I pressed the 90's for 4 reps on my 5th set for incline db's last week.
wnt2bBeast
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is that today?? either way nice work bro!!!cwick0 said:
I meant to ask you about your style..you want to get 3 sets of 10 before you move up the weight..so lets say you move the weight up and your getting reps of 8,8,5-6..now you keep the weight the same each week and try to increase your reps until you can make all 10's?
Illuminati
New member
Cool. I wasn’t disagreeing either about needing bench to get a big chest. I was just trying to show that the majority of the movement is done with the tri’s, delts and lats. But I don’t think that fly movements should be thrown out and be thought of as a waste of time, IMO they can be very valuable to the development of the chest.
Here is why (and this is just my theory.) In the many years that I have spent in the gym, I have found that they best way to work out is to first start with a compound movement, and then break the day down into isolation movements. Lets take legs for example. Almost everybody will agree that squats are the king of leg movements, and naturally, those who do do legs (there are some people out there that never do them), start with squats (or deadlifts, both of which work the same muscle groups.) after squats, the workout is broken down into movements that concentrate on certain muscles; quads, hams, calves and lower back (for the PLers.) so going with the same idea in mind, I apply this train of thought to my chest. I start with my compound movement (some sort of bench pressing movement) and from there move to concentrate on my chest and tri’s: ill do 1 fly movement and the pec deck, then different types of extensions for the tri’s with some pushdowns to finish it up.
Think about it for a minute. Try flexing your chest………………i can almost bet that you brought one of your arms across your body or rotated one of your shoulder inwards (in a fly motion) instead of extending your arm out (as if you were pressing) and felt your pec with your other arm hand. I have read numerous articles about how the main function of the chest muscles is to bring the arms across the body. This is why I feel that fly movements are a valuable tool for the development of the chest muscles.
Try adding them to your workouts. Make sure that you when you extend your arms that you only make a slight bend in the arms and bring them out to the sides. Most people will bend at the elbows too much. And don’t be afraid to go heavy (I do 4 sets 6-8 with 60’s, and im about to go up to 65’s)
Here is why (and this is just my theory.) In the many years that I have spent in the gym, I have found that they best way to work out is to first start with a compound movement, and then break the day down into isolation movements. Lets take legs for example. Almost everybody will agree that squats are the king of leg movements, and naturally, those who do do legs (there are some people out there that never do them), start with squats (or deadlifts, both of which work the same muscle groups.) after squats, the workout is broken down into movements that concentrate on certain muscles; quads, hams, calves and lower back (for the PLers.) so going with the same idea in mind, I apply this train of thought to my chest. I start with my compound movement (some sort of bench pressing movement) and from there move to concentrate on my chest and tri’s: ill do 1 fly movement and the pec deck, then different types of extensions for the tri’s with some pushdowns to finish it up.
Think about it for a minute. Try flexing your chest………………i can almost bet that you brought one of your arms across your body or rotated one of your shoulder inwards (in a fly motion) instead of extending your arm out (as if you were pressing) and felt your pec with your other arm hand. I have read numerous articles about how the main function of the chest muscles is to bring the arms across the body. This is why I feel that fly movements are a valuable tool for the development of the chest muscles.
Try adding them to your workouts. Make sure that you when you extend your arms that you only make a slight bend in the arms and bring them out to the sides. Most people will bend at the elbows too much. And don’t be afraid to go heavy (I do 4 sets 6-8 with 60’s, and im about to go up to 65’s)
wnt2bBeast
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metal militia is all about heavy benching..no?gjohnson5 said:
gjohnson5
New member
Lat's huh. Well it makes since if your going to hit the push muscles then you should hit the pull muscles as well. When you bench , do you lay flat on the bench or do you arch the back? I believe http://www.blastyourbench.com/ tells you to arch the back and dig your read delts into the bench. If dont with this technique , The lasts shouldn't be involved so much.
Next time I hit the gym , I will lay flat and "flare" the lats with the weight above me.
Next time I hit the gym , I will lay flat and "flare" the lats with the weight above me.
