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?
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.
yes, flys do nothing really, just bench, bench big, and receive a big chest.
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).
Why not drop seated press AND flyes and do weighted dips instead?
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Incline Dumb Bell Flyes= great excercise
Totally agree with dropping the flys. Focus on the bench press and watch your chest blow up. Lift heavy for 3-6 reps.
^^ 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.
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.
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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.
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.
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...
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.
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.
There is no "inner" or "outer" chest muscles.
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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.