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Author Topic: Dumbbell Flyes  (Read 4918 times)
Donny
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« on: September 01, 2012, 01:52:18 PM »

Do you guys think this is an important chest move? I have really started to doubt itīs training effect . I have concentrated on Benches Flat/incline/decline. I also have dipping bars which i use to replace decline presses now and again.( dips are great)
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funk51
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« Reply #1 on: September 01, 2012, 02:34:42 PM »

Do you guys think this is an important chest move? I have really started to doubt itīs training effect . I have concentrated on Benches Flat/incline/decline. I also have dipping bars which i use to replace decline presses now and again.( dips are great)
it's like any other move if you get something out of it do if not move on 100's other things to do. give it 6 weeks.


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Donny
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« Reply #2 on: September 01, 2012, 02:40:39 PM »

it's like any other move if you get something out of it do if not move on 100's other things to do. give it 6 weeks.
yes great book i got it signed by bill.
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« Reply #3 on: September 01, 2012, 04:54:37 PM »

in general, the harder the exercise the better the exercise IMO

and benches and dips are much harder than flyes or pec-deck, so therefore they are a much better exercise

here's my list of the hardest exercise per bodypart...

chest: barbell bench press
back: barbell row
delts: barbell overhead press
biceps: barbell curl
thighs: barbell squat
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chaos
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« Reply #4 on: September 01, 2012, 05:03:56 PM »

I find that I feel them better if I do them after a press, flat press then flat flyes....etc.
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« Reply #5 on: September 01, 2012, 06:37:43 PM »

i like machine flys better. easier to feel the pecs contract and keep the delt involvement minimized. plus, constant tension thoughout entire movement.  but thats just me.
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« Reply #6 on: September 01, 2012, 06:38:48 PM »

Do you guys think this is an important chest move? I have really started to doubt itīs training effect . I have concentrated on Benches Flat/incline/decline. I also have dipping bars which i use to replace decline presses now and again.( dips are great)


I think flyes are a great chest movement, but I much prefer machines to free weights.
A pec-deck offers resistance/tension over a greater ROM, and you can extend that ROM even further by working one arm at a time and crossing the hand past the body's midline.

My favorite version is the style of pec-deck with the pads, which places tension almost exactly where you want it when working the chest muscles. I like pull-over machines for the same reason.

As for dips, again they're a favorite movement of mine. I've backed off of using them because I feel I'd actually been using them too much. I like to do them "Gironda-style" with the knuckles angled inward a bit. You can really get a good mind/muscle connection going by thinking about drawing the elbows in towards each other, which may help you use a little more chest rather than so much triceps.

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Donny
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« Reply #7 on: September 02, 2012, 01:10:04 AM »

I find that I feel them better if I do them after a press, flat press then flat flyes....etc.
yes i used to do flat benches first then flyes ...then inclines.  @ Montague.. i think Gironda dips would kill my shoulders and i had a bit of bursitis last year in them...took a while to get better. That was my own fault for too much weight and bad form on inclines.. i learned my lesson and train lighter and "FEEL" the muscles and try to go slow on the negative phase. not that i bench massive weights anyway..  Grin
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« Reply #8 on: September 02, 2012, 06:47:32 AM »

yes i used to do flat benches first then flyes ...then inclines.  @ Montague.. i think Gironda dips would kill my shoulders and i had a bit of bursitis last year in them...took a while to get better. That was my own fault for too much weight and bad form on inclines.. i learned my lesson and train lighter and "FEEL" the muscles and try to go slow on the negative phase. not that i bench massive weights anyway..  Grin


I've always believed in the importance of feeling the muscles being worked - at least in terms of hypertrophy.

For what it's worth, I consider Gironda-style dips to be a bit easier on the shoulders; concave body arch from head to toe with the chin tucked down. Knuckles angled about 45 degrees medially. Toes pointed downward. I feel less pull in the shoulder region than when doing more conventional dips with a parallel grip & more erect body posture.

If you ever decide to try them, maybe wait until later in the workout when you're nice and warmed up. Use a very slow descent, and STOP the moment (if) you feel any pain or discomfort.
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« Reply #9 on: September 02, 2012, 05:03:30 PM »

yes great book i got it signed by bill.
i have it too, autographed by bill.  did you ever think about pre-exhausting with flys than doing your bench presses right agter and even supersetting. worth a try. Grin
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« Reply #10 on: September 03, 2012, 04:37:32 AM »

i have it too, autographed by bill.  did you ever think about pre-exhausting with flys than doing your bench presses right agter and even supersetting. worth a try. Grin
yes i have tried that. Well thing is i have to watch out because i train at home and i have to get my son to spot me. He pissed himself laughing at me one time as i nearly got pinned by the Bar Embarrassed as i did intensive chest work and thought i would do some tris..with close grip benches but after a few reps i struggled.. i shouted to my son.."HELP!". He laughed at his old daddy struggling to look like Mr O Grin.. I wish i had the room for a cage. I have 2 squat stands( good ones ) that i can use also for incline press and flat benches for chest ( when i orderd them the woman on the phone said you can get them made 10 cm shorter so you can bench with them too). when one of my sons is not home i use Dumbbells and do push ups  Wink.
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« Reply #11 on: September 03, 2012, 07:07:56 AM »

yes i have tried that. Well thing is i have to watch out because i train at home and i have to get my son to spot me. He pissed himself laughing at me one time as i nearly got pinned by the Bar Embarrassed as i did intensive chest work and thought i would do some tris..with close grip benches but after a few reps i struggled.. i shouted to my son.."HELP!". He laughed at his old daddy struggling to look like Mr O Grin.. I wish i had the room for a cage. I have 2 squat stands( good ones ) that i can use also for incline press and flat benches for chest ( when i orderd them the woman on the phone said you can get them made 10 cm shorter so you can bench with them too). when one of my sons is not home i use Dumbbells and do push ups  Wink.
years ago ed jubinville used to sell safety spotters i still have a pair, don't really know if they still make them his son took over the company. they were cheap and ugly but they served the purpose....also powertec makes a bench press bench for about 350 or so better range of motion due to the "u" yoke design. spotters can be seen in corner of pic i hope.


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funk51
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« Reply #12 on: September 03, 2012, 07:09:39 AM »

years ago ed jubinville used to sell safety spotters i still have a pair, don't really know if they still make them his son took over the company. they were cheap and ugly but they served the purpose....also powertec makes a bench press bench for about 350 or so better range of motion due to the "u" yoke design. spotters can be seen in corner of pic i hope.
spotters are to left on pic. a bar can be used on powetec bench to do close grip benches for triceps. bench adjust from decline to flat to 90 degrees.
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« Reply #13 on: September 03, 2012, 07:11:11 AM »

Flies are great for the stretch position when you go low. It seems to really activate the pecs. It is not a necessary chest exercise. Dips also get that stretch if you go controlled and deep. With flies at the top the resistance falls off.

The pecs function is the bring the humerous arm bone toward the sternum. The bench because of the fixed arm position isn't as good at the dumbbell press. Think of the range of motion of the humerous going down and then coming together.  Go as low as you can going down with the bells even twisting your grip to allow the bells to go low. As you press push them in an arc coming together at the end. See for yourself using an imaginary dumbbells and a barbell. Notice how your upper arm moves. It moves in a better arc with dumbbells.
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« Reply #14 on: September 03, 2012, 08:48:43 AM »

spotters are to left on pic. a bar can be used on powetec bench to do close grip benches for triceps. bench adjust from decline to flat to 90 degrees.
yes i see them. I really need a pair. shall have to look on the web. as Oldtimer1 wrote Bells work but now and again i like the feel of my Olympic Bar Wink.. on the subject of DB Flyes i remember reading steve reeves used to let the Bells hang downwards as he did them.
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« Reply #15 on: September 03, 2012, 06:36:37 PM »

I like incline flyes(30 degrees).
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« Reply #16 on: September 07, 2012, 09:26:49 AM »

i worked chest yesterday and i just did flat press and incline Db press. I have now decided to work chest with shoulders and arms take a day off and then legs and back ...day off ...repeat with shoulders and arms. Just gonna stick to pressing and see how it goes. 
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VladimirVersic
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« Reply #17 on: September 08, 2012, 05:28:38 AM »

Do you guys think this is an important chest move? I have really started to doubt itīs training effect . I have concentrated on Benches Flat/incline/decline. I also have dipping bars which i use to replace decline presses now and again.( dips are great)
Flyes are a very good exercise thats been time proven. But the tricky part is correct execution of the movement.
The example of correct form gave Arnold who said that the movement should look like you are trying to hug a big three on the positive part, and on the negative try to get as deep a strech as possible also important is to keep your elbows fixed and as motionless as possible and to stop the movement before the tension at the top lessens.
I like to bring my pinkys in at the top and give my chest added peak contraction.
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Dr Dutch
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« Reply #18 on: September 08, 2012, 05:54:11 AM »

DB flyes are for women..
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« Reply #19 on: September 08, 2012, 10:40:43 PM »

DB flyes are for women..
Keep the trolling for the G&O section please....
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dj181
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« Reply #20 on: September 09, 2012, 04:53:40 AM »

DB flyes are for women..

i thought that they brought out the detail, and put the finishing touch of the pecs? at least that's what the weider mags told me Roll Eyes
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« Reply #21 on: September 09, 2012, 10:25:22 AM »

i thought that they brought out the detail, and put the finishing touch of the pecs? at least that's what the weider mags told me Roll Eyes
Vlad doesn't allow me to respond on this... Sad
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« Reply #22 on: September 09, 2012, 01:24:11 PM »

Gentlemen...and I use that term loosely, just because you have to use the pink db's to do an exercise, doesn't mean the rest of us find it "useless". If you have something constructive to add or a real debate about the usefulness of a movement please feel free to add to the conversation, if not....

fuck off back to the G&O.


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« Reply #23 on: September 10, 2012, 12:02:43 PM »

Cable flys are better in my opinion.

Dumbbell flyes tend to put undue strain on the shoulder ligaments. 

Also, with cables, the is constant tension on the pec, unlike with a dumbbell because you're arm is not interferring with gravity (as it does when doing them witha DB).

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« Reply #24 on: September 13, 2012, 03:42:59 AM »

machines flyes, you can go heavy and still feel the muscle being worked...do them first for pre exhaust or last for final pumps, either way both works for me
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