HOME CHEST WORKOUT MYTHS - The Chest Fly Fallacy!
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Date: 2022-04-22
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Comments and reviews: 10
SpyWhoLovedHimself
I don't feel my chest whatsoever on dumbbell flys, but on the cables it's a different story. It's much easier to tense and squeeze the pectoral muscles at the end of a cable fly rep to really burn them out than it is on the bench or dumbbell press. So I like doing them. They make me leave the gym feeling worked out.
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Even hitting failure multiple times on the bench, the side of the muscle will feel sore when flexed but not aching and full like after cable flys. Some people can squeeze a bit at the top of their reps with dumbbell press but it's not easy to do. Might also be because the arms and shoulders assist as secondary muscles on the pressing exercises.
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I don't feel my chest whatsoever on dumbbell flys, but on the cables it's a different story. It's much easier to tense and squeeze the pectoral muscles at the end of a cable fly rep to really burn them out than it is on the bench or dumbbell press. So I like doing them. They make me leave the gym feeling worked out.
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Even hitting failure multiple times on the bench, the side of the muscle will feel sore when flexed but not aching and full like after cable flys. Some people can squeeze a bit at the top of their reps with dumbbell press but it's not easy to do. Might also be because the arms and shoulders assist as secondary muscles on the pressing exercises.
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SinisterSkip
How about: Every exercise is different for everyone. Some people just feel chest flies (pec dec, cable rows etc) better than presses, other people prefer the presses, even with good execution.
You can set your own injury with flies, you decide how deep you go, just like you decide how deep you go on the benchpress. Not everyone has the same length of arms. Some people with longer arms can just as well hurt their shoulders by going too deep on the benchpress, we don't write that one off either
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How about: Every exercise is different for everyone. Some people just feel chest flies (pec dec, cable rows etc) better than presses, other people prefer the presses, even with good execution.
You can set your own injury with flies, you decide how deep you go, just like you decide how deep you go on the benchpress. Not everyone has the same length of arms. Some people with longer arms can just as well hurt their shoulders by going too deep on the benchpress, we don't write that one off either
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Lord
If you are feeling them in your shoulders then it's either one of two things:
-Your front shoulder is weaker than your chest, likely.
-You are using too much weight and improper form. likely, you are letting the weight go above your chest and not to the side, so you ARE pulling more with the shoulder using weight for a pec.
Also you might be letting the weight fall down on the negatives, not controlling it. Use lighter weights until you get the excercise done right, then start adding weight
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If you are feeling them in your shoulders then it's either one of two things:
-Your front shoulder is weaker than your chest, likely.
-You are using too much weight and improper form. likely, you are letting the weight go above your chest and not to the side, so you ARE pulling more with the shoulder using weight for a pec.
Also you might be letting the weight fall down on the negatives, not controlling it. Use lighter weights until you get the excercise done right, then start adding weight
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LiekABaus
generally best to avoid machines i find. Since everyone are all different shapes and sizes its kind of a crap shoot on whether or not the machine will replicate a natural motion for you.
Free weights let you make those minor adjustments so you can target muscles specifically. Machines almost never work for me as im tall with long arms.
For instance a wider grip on a bench will focus more on the chest and less on the arms, but a chest press machine might not let you make that adjustment.
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generally best to avoid machines i find. Since everyone are all different shapes and sizes its kind of a crap shoot on whether or not the machine will replicate a natural motion for you.
Free weights let you make those minor adjustments so you can target muscles specifically. Machines almost never work for me as im tall with long arms.
For instance a wider grip on a bench will focus more on the chest and less on the arms, but a chest press machine might not let you make that adjustment.
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hotsauce3888
Different people, different goals. Scooby likes having more mass whereas Cavaliere probably just likes the size he's at. If you're going to base who's more knowledgeable solely on difference in size you're being naive. Even at his current size, every muscle on Cavaliere's body is well developed so he obviously knows what he's doing. Scooby is a great trainer as well but when it comes to exercises I should avoid to save myself from injury I'm going to listen to the guy with a doctorate in PT
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Different people, different goals. Scooby likes having more mass whereas Cavaliere probably just likes the size he's at. If you're going to base who's more knowledgeable solely on difference in size you're being naive. Even at his current size, every muscle on Cavaliere's body is well developed so he obviously knows what he's doing. Scooby is a great trainer as well but when it comes to exercises I should avoid to save myself from injury I'm going to listen to the guy with a doctorate in PT
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DrDon
I have been a competitive bodybuilder and have been working out for more than 35 years. If you do flat flies properly you will feel the burn across the entire pec right to the insertions at the sternum. You stop 2/3rds of the way up and then go down until your elbow is slightly below your shoulder joint, keeping your elbows locked in a bent arm position you reach up and out at the same time like you are going to hug a large tree. This brings out all the striations if done right, like Arnold, LOL
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I have been a competitive bodybuilder and have been working out for more than 35 years. If you do flat flies properly you will feel the burn across the entire pec right to the insertions at the sternum. You stop 2/3rds of the way up and then go down until your elbow is slightly below your shoulder joint, keeping your elbows locked in a bent arm position you reach up and out at the same time like you are going to hug a large tree. This brings out all the striations if done right, like Arnold, LOL
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hardcorebarbell
Everyone on here saying the chest fly doesn't work, doesn't do it. and at that obviously doesn't do it properly. Let's see your -press movement- results? Haa! What a joke. show me someone with an impressive chest that doesnt use a fly type motion for chest building. I've personally experienced the best results from the chest fly, tell me otherwise. The guy on this video has a less than pro chest because of his -bro science-. Think outside the box ppl. The body develops from all ROM!
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Everyone on here saying the chest fly doesn't work, doesn't do it. and at that obviously doesn't do it properly. Let's see your -press movement- results? Haa! What a joke. show me someone with an impressive chest that doesnt use a fly type motion for chest building. I've personally experienced the best results from the chest fly, tell me otherwise. The guy on this video has a less than pro chest because of his -bro science-. Think outside the box ppl. The body develops from all ROM!
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Raj
I have a shoulder impingement problem, which means my ROM on chest exercise is limited on my left side where the problem is. Having said that, I find pec flys to be way harder to do and more painful than a regular press. Also, the soreness in my shoulder is way worse if I do flys as opposed to presses, in fact I'd say it's not soreness, but it's definitely inflammation. So, based on personal experience, I'd say that flys are definitely something to avoid if you already have shoulder issues.
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I have a shoulder impingement problem, which means my ROM on chest exercise is limited on my left side where the problem is. Having said that, I find pec flys to be way harder to do and more painful than a regular press. Also, the soreness in my shoulder is way worse if I do flys as opposed to presses, in fact I'd say it's not soreness, but it's definitely inflammation. So, based on personal experience, I'd say that flys are definitely something to avoid if you already have shoulder issues.
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OctoSnuffaluffagus
Sorry to blow your mind, but not everyone wants to get on roids and get huge and try to be mister Olympia. I stand by saying Arnold has nothing on Jeff for that reason. All you roided mr Olympia fan boys, none of you could handle a 40 ft peg board, or many of the other brutal challenges Jeff can do. Neither could Arnold. Being able to lift really heavy weights is not the only measure of strength, and it is far from the most relevant in the real world. This is not hulkamania.
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Sorry to blow your mind, but not everyone wants to get on roids and get huge and try to be mister Olympia. I stand by saying Arnold has nothing on Jeff for that reason. All you roided mr Olympia fan boys, none of you could handle a 40 ft peg board, or many of the other brutal challenges Jeff can do. Neither could Arnold. Being able to lift really heavy weights is not the only measure of strength, and it is far from the most relevant in the real world. This is not hulkamania.
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Zion
Hi Jeff, I love your videos and your scientific approach to explaining and performing exercises in a safe and functional way. Your videos motivate me to learn more about human anatomy. I did some research and learning and found out that the insertion for the Coracobrachialis muscle is at the middle of the medial surface of the humerus. So shouldn't it be -inside- of the humerus as opposed to what you mentioned in the video, the -outside- of the humerus?
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Hi Jeff, I love your videos and your scientific approach to explaining and performing exercises in a safe and functional way. Your videos motivate me to learn more about human anatomy. I did some research and learning and found out that the insertion for the Coracobrachialis muscle is at the middle of the medial surface of the humerus. So shouldn't it be -inside- of the humerus as opposed to what you mentioned in the video, the -outside- of the humerus?
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