The Five Biggest Contradictions in Fitness
Latest Article

The Five Biggest Contradictions in Fitness

Itís no secret that when people contradict themselves, it has the effect of making the flaws in their actions or statements seem glaringly obvious. But what about when WE ourselves get caught contradicting ourselves by someone else?

By: Nick Tumminello Added: January 6th, 2014
More Recent Articles
Contrast Training for Size
By: Lee Boyce
An Interview with Marianne Kane of Girls Gone Strong
By: Jordan Syatt
What Supplements Should I be Taking? By: Jay Wainwright
Bench Like a Girl By: Julia Ladewski
Some Thoughts on Building a Big Pull By: Christopher Mason

Facebook Join Facebook Group       Twitter Follow on Twitter       rss Subscribe via RSS
Results 1 to 20 of 20
  1. #1
    Baby Shins! krboyd7's Avatar
    Join Date
    Nov 2006
    Location
    England UK
    Posts
    57

    Should i drop the flys?

    My chest routine looks somet like this.

    Flat bbell or dbell 4 sets
    Incline bbell 3 sets
    Seated press 3 sets
    Some sort of flys 3 sets?

    Should i keep the flys? or substitute them for somet else?
    What for?

    Someone revamp my chest workout pls
    Last edited by krboyd7; 10-16-2007 at 04:17 AM.
    Train,train hard.Eat,eat lots and sleep even more.

  2.    Support Wannabebig and use AtLarge Nutrition Supplements!


  3. #2
    Banned
    Join Date
    Nov 2006
    Location
    Piqua, OH
    Posts
    1,451
    yes, flys do nothing really, just bench, bench big, and receive a big chest.

  4. #3
    Senior Member brihead301's Avatar
    Join Date
    Sep 2007
    Location
    Philadelphia, PA
    Posts
    4,564
    Are you talking about the seated press machine? If so, I'd say keep the flys and drop the seated press (if you had to choose one. Better yet drop them both).

  5. #4
    Grammar Nazi BG5150's Avatar
    Join Date
    Jun 2005
    Location
    NJ
    Posts
    3,977
    Why not drop seated press AND flyes and do weighted dips instead?
    There are no stupid questions, just stupid people.
    Two wrongs don't make a right, but three rights make a left.
    Are you eating while you are reading this? You should be... --hrdgain81
    Remember, kids, if you type well the Grammar Fairy will leave a quarter under your pillow. The Blue Book of Grammar and Punctuation

    Well, the Blog's (finally) back (again!): Love and Hope and Sex and Dreams Feel free to stop by and comment.
    Here is my newly-created World of Warcraft Blog: BG's WoW Blog. Once again, feel free to stop by and comment.

  6. #5
    Demons of Steel and Flesh HP666's Avatar
    Join Date
    Sep 2006
    Location
    In a Chapel of Ghouls
    Posts
    469
    Incline Dumb Bell Flyes= great excercise

  7. #6
    Banned
    Join Date
    Aug 2006
    Location
    Ontario, Canada
    Posts
    464
    Totally agree with dropping the flys. Focus on the bench press and watch your chest blow up. Lift heavy for 3-6 reps.

  8. #7
    cakin Cirino83's Avatar
    Join Date
    Oct 2006
    Location
    Massachusetts
    Posts
    2,239
    ^^ flys are a good accessory and good for some change, but focus your chest workout around benching heavy like others have said. Some incline or decline is good for variety as well.

  9. #8
    Magically Delicious redFury's Avatar
    Join Date
    Feb 2007
    Location
    Illinois
    Posts
    1,093
    If done right... flyes can really hammer your shoulders/outside pecs but should be used as an accessory exercise. One thing to really fry your chest is to pause the weight on your chest for a second or two.
    - rEDfURY
    Powerlifting since Sept 2006
    My PL Training Journal

    Philippians 4:13

    "To give anything less that your best is to sacrifice the gift" - Pre

  10. #9
    Breaker of Skulls Guido's Avatar
    Join Date
    Dec 2004
    Location
    40N 88W
    Posts
    11,316
    Vary grips or use DB's instead of a barbell for some variety. Flyes are pretty low on the list of good chest builders. Pressing movements with barbell or DB's and dips are the best thing for chest development.
    5'9" 195 lbs
    DL 600x1
    SQ 490x1 (raw)
    BP 430x1 (shirted), 320x1 (raw)
    SN 209x1 C+J 250x1


    My Training Journal
    www.illinipowerlifting.org

    "Most people don't want to learn new things. They only want to hear about things that validate crap they're already doing." - Mike Boyle

  11. #10
    RRRRIP TEARRR BULGE hulkinout's Avatar
    Join Date
    Sep 2005
    Location
    NYC
    Posts
    203
    what is your goal: bodybuilding or powerlifting or a little o' both? Do the flies if you want to contribute to the shape of your pecs. If you could give a s**t about their shape, drop em.

    As for the seated press, if you're already doing flat bench, I'd do something like a wide grip on them, or as suggested, maybe substitute dips or a dbs on a decline bench cause otherwise you're just duplicating the flat bench, albeit while sitting in a machine.

  12. #11
    Breaker of Skulls Guido's Avatar
    Join Date
    Dec 2004
    Location
    40N 88W
    Posts
    11,316
    Quote Originally Posted by hulkinout View Post
    what is your goal: bodybuilding or powerlifting or a little o' both? Do the flies if you want to contribute to the shape of your pecs. If you could give a s**t about their shape, drop em.

    As for the seated press, if you're already doing flat bench, I'd do something like a wide grip on them, or as suggested, maybe substitute dips or a dbs on a decline bench cause otherwise you're just duplicating the flat bench, albeit while sitting in a machine.
    That makes no sense. You can't "shape" a muscle. It either grows or it doesn't. The shape is determined by genetics and how much stimulation it receives, along with the location of the muscle attachment points.

    http://www.t-nation.com/readArticle....dra?id=1765875
    5'9" 195 lbs
    DL 600x1
    SQ 490x1 (raw)
    BP 430x1 (shirted), 320x1 (raw)
    SN 209x1 C+J 250x1


    My Training Journal
    www.illinipowerlifting.org

    "Most people don't want to learn new things. They only want to hear about things that validate crap they're already doing." - Mike Boyle

  13. #12
    RRRRIP TEARRR BULGE hulkinout's Avatar
    Join Date
    Sep 2005
    Location
    NYC
    Posts
    203
    Quote Originally Posted by Guido View Post
    That makes no sense. You can't "shape" a muscle. It either grows or it doesn't. The shape is determined by genetics and how much stimulation it receives, along with the location of the muscle attachment points.

    http://www.t-nation.com/readArticle....dra?id=1765875
    Fair enough; I was trying to make a point about choosing an isolation exercise as opposed to a compound move. "Shape" is the wrong verb to use in this instance, since I agree you can't shape it per se. Point taken.

  14. #13
    Breaker of Skulls Guido's Avatar
    Join Date
    Dec 2004
    Location
    40N 88W
    Posts
    11,316
    Quote Originally Posted by hulkinout View Post
    Fair enough; I was trying to make a point about choosing an isolation exercise as opposed to a compound move. "Shape" is the wrong verb to use in this instance, since I agree you can't shape it per se. Point taken.
    Cool. I agree with your point on avoiding duplicate exercises.
    5'9" 195 lbs
    DL 600x1
    SQ 490x1 (raw)
    BP 430x1 (shirted), 320x1 (raw)
    SN 209x1 C+J 250x1


    My Training Journal
    www.illinipowerlifting.org

    "Most people don't want to learn new things. They only want to hear about things that validate crap they're already doing." - Mike Boyle

  15. #14
    RRRRIP TEARRR BULGE hulkinout's Avatar
    Join Date
    Sep 2005
    Location
    NYC
    Posts
    203
    So what verb should you use with isolation exercises? Because the compound vs iso argument comes up so often...

    Take delts: lateral raises, front raises and bent raises, while iso moves, all build specific delt heads, but how do you describe what a dumbbell fly does in terms of pec development and how it could contribute to someone's build?

    I obviously have too much time on my hands cause this kind of stuff keeps me up nights...

  16. #15
    Senior Member brihead301's Avatar
    Join Date
    Sep 2007
    Location
    Philadelphia, PA
    Posts
    4,564
    I've heard the terms inner chest, outer chest, upper and lower chest. I've heard that flies work the "inner" chest. I don't know if that's true, but I don't do flies anyway so it doesn't matter. Benching and incline benching has given me all the chest development I need.

  17. #16
    Senior Member
    Join Date
    Jun 2007
    Posts
    89
    This may sound stupid but here we go: I found my chest was really lagging behind and really no matter what I did I could not find a lift that I felt really hit my chest. I did cable flies just for the hell of it one day and really felt it and was sore for a couple days. I then added flies as the very last exercise in my chest workout just for kicks and I started feeling my chest being activated in my other lifts (bench, dips, etc) than without the flies.

    Needless to say, my chest has really grown in the past weeks. While I don't think it was the flies that added the mass, I think it definitely helped develop a mind-muscle connection that wasn't as strong as before, therefore allowing it to come in to play with my other lifts.

  18. #17
    Senior Member RichMcGuire's Avatar
    Join Date
    Nov 2006
    Location
    Michigan
    Posts
    2,232
    There is no "inner" or "outer" chest muscles.
    First Bulk pics VS Starting pics, take a look!! http://www.wannabebigforums.com/show...=1#post1616109

    Progress pics of a cut using bodyweight only movements http://www.wannabebig.com/forums/sho...45#post2405745

    Generally, if you read a piece of advice on the internet, assume it's wrong until proven otherwise. This applies especially to "conventional wisdom". -Belial

  19. #18
    Senior Member Doobs's Avatar
    Join Date
    Oct 2003
    Location
    Austin
    Posts
    1,182
    IMO it depends on your bench form and where you have your elbows. I keep my elbows in tight, and don't get much of a chest workout from bench. The only thing that makes my chest grow is flyes. If you bench with elbows out like 99% of people, then flyes won't do you much good.

  20. #19
    Get big.
    Join Date
    Feb 2006
    Posts
    0
    Quote Originally Posted by Doobs View Post
    IMO it depends on your bench form and where you have your elbows. I keep my elbows in tight, and don't get much of a chest workout from bench. The only thing that makes my chest grow is flyes. If you bench with elbows out like 99% of people, then flyes won't do you much good.
    Just wondering, but how tall are you? I'm 6'3" and I really have to concentrate to keep my elbows out; my buddy who is 6'5" also struggles to keep his elbows out. My buddy who is 5'9" has no such problem

  21. #20
    Senior Member Doobs's Avatar
    Join Date
    Oct 2003
    Location
    Austin
    Posts
    1,182
    6'2"

Similar Threads

  1. How slow does your calorie drop really have to be? (Cut)
    By ray34iyf in forum Diet and Nutrition
    Replies: 4
    Last Post: 05-08-2007, 02:23 AM
  2. Drop weight diet & hydroxycut?
    By CTC87TPI in forum Diet and Nutrition
    Replies: 14
    Last Post: 12-20-2006, 12:12 AM
  3. Dreams Drive the Machine
    By Gutz981 in forum Member Online Journals
    Replies: 37
    Last Post: 08-05-2006, 10:35 AM
  4. How to use Detox drop
    By kays in forum General Chat
    Replies: 3
    Last Post: 10-31-2005, 08:04 AM
  5. DB Flys Inhale while contracting?
    By capinatl in forum Bodybuilding & Weight Training
    Replies: 3
    Last Post: 04-11-2002, 01:12 PM

Bookmarks

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •