flat flys, form and progression

[jstretch]

I'm getting fustrated with my dumbell flys. I've never really gained much strength and during the workout I'm not feeling like the correct area is being worked. Right now I use 20lbs and can do about 4x8. I think my form is alittle off..my elbows are slightly bent and I'm pretending I'm squeezing a dime between my pecs. Maybe I'm bringing my arms up to high or low? Because I'm feeling alot of burn in my shoulders. Should my elbows be locked? What kinds sets/reps and weight should I be using?

[Clifford Gillmore]

Grab yourself a dip belt and do some weighted dips, then do some cable flys. It definately works, but its all preference.

[jstretch]

Grab yourself a dip belt and do some weighted dips, then do some cable flys. It definately works, but its all preference.

Thats what sucks, I have a cheap home gym and can't do either of those. I'm getting a nice hoist home gym for about 3-4k as soon as I find a place that does financing. I would buy a dip rack but dont have the room. Maybe I can rig some rubber cables on the cheap rack that I have now.

[jkirkpatrick]

If you are feeling it in your front deltoids, then you have not properly squeezed your shoulder blades together before beginning the flye movement. For your shoulders to get hit hard means that you are rounding your shoulders up and assissting in the movement. Keep your shoulders back (i.e. squeeze and tuck your shoulders back before starting) and then do your flye. Your arms will not be at full extension (becuase your shoulders won't be rounding up as they are now) so it'll feel weird at first.

[jstretch]

If you are feeling it in your front deltoids, then you have not properly squeezed your shoulder blades together before beginning the flye movement. For your shoulders to get hit hard means that you are rounding your shoulders up and assissting in the movement. Keep your shoulders back (i.e. squeeze and tuck your shoulders back before starting) and then do your flye. Your arms will not be at full extension (becuase your shoulders won't be rounding up as they are now) so it'll feel weird at first.

I tried what you said and feels great actually! Thanks mucho!

[Can'tstopnow]

Try flies with a low incline and pretend to hug a tree.

[Detard]

elbows slightly bent in a sortof "round" motion.

[Guido]

I have a better idea. Don't do the fly's at all and try a more effective pec exercise like weighted dips or some different bench variations. Something that will allow you to move heavier weights.

[Vapour Trails]

I have a better idea. Don't do the fly's at all and try a more effective pec exercise like weighted dips or some different bench variations. Something that will allow you to move heavier weights.

I second that. Flys will eventually cause you shoulder problems as well and they do nothing for your push exercises.