Stop Doing Chest Flys Like This
ฝัง
- เผยแพร่เมื่อ 12 ก.ย. 2022
- Here’s one of the most common mistakes people make when doing chest flys. This applies to dumbbell flys, cable flyes, and machine flys like the pec deck.
At the bottom position of the chest fly, the straighter your arm is, the more tension will be applied to your chest. However, the straighter your arms go, the more your biceps also get involved. Eventually, there comes a point where your biceps are starting to work harder than your chest is and will become the limiting factor in the movement. To avoid this, at the bottom position, you want to keep a slight bend in your elbows such that your hands are slightly outside your elbows.
Once you get to the top position, the opposite is true. Since the main function of the chest is horizontal adduction, the act of bringing your arms together, you don’t want to keep your arms bent at the top as this would limit your ability to bring your arms together fully. Instead, straighten your arms and think about squeezing your elbows together as you approach the end position.
Keep this in mind next time you do chest flys and give me a follow for more tips like this.
Mate, you have no idea how much I appreciate these videos.
this was the icing on the cake vid
Count me in bud
Me too 💪
one more
two more
These shorts are super useful. I literally watched this between sets as I was having second thoughts about my form.
did the same exact thing here, shame I can't undo all the mistakes I've made.
Chest pisses me off I never really feel a good contraction. The only time is when I do cable cross overrs
@@realdyl19bro same here I love cable crossovers cuz I feel like they give the best contraction to the chest more than any other exercise. But also there are a few things to do to feel more chest contraction. Along with crossovers there are 2 workouts I always feel in my chest are incline and decline bench. Then at the end of the exercise or in between sets I do pushups with dumbbells (palms facing inwards towards each other) and so that my hands are more off the ground so the chest gets a better contraction because you have to go further down and I alternate from wide to regular stance. I know it's just pushups and doesn't sound like much but that extra inch or 2 that the dumbbells lift you off the ground gives your chest a much better contraction than a traditional pushup.
@tylergarrison4464 that sounds very similar to my routine. I've been meaning to get a bench. Rn I use 50lb dumbells and I do Incline an flat bench. Pre exhaust on that and then do some cable cross overs.
Same!!!
Damn. Buddy broke it down. Subbed!
This is a genuine fitness tip I was looking for. You earned yourself a sub! Keep up the good work my guy your looking great!
This video saved me literally. I was SO upset that I can’t feel my chest but only my shoulders. Now I know the proper form
Me too. It’s helped :)
This is AWESOME! THANKS 🙏🙏🙏
Thanks for info ☝️
Mate your videos are simple, understandable and beneficial.
This is a great tip!! I’ll use it tomorrow!!!
Brother your advices are very simple and great help
Great video! Thanks for the very useful advice. 🙌
wow thank you, i can feel my chest working
Thank you 🙏. Needed this clarification
Late to see this short by one day, I hope I'll implement this next Monday
I will definitely give it a try.
Interesting, never thought about this. Thanks.
This was helpful, thanks.
Amazing videos❤❤
So useful!!❤
You are by far the greatest fitness content maker on the planet.
Nobody comes close. I've done so much searching and your content is just always absolutely perfect
Nothing extra, we'll explained, the God damn beautiful animations
Very helpful thank you
You are the King 😬🔥🔝
This is great mate, thank you ❤
Thanks!
The angle is more of an issue than stress on biceps. Most people cannot maintain stability and pec tension with arms 90deg to the body.
This helped me a lot. Thank you!
Tnx brother ❤
Thanks bro, you help a lot!
thank you for this video
Great videos
Just realising how wrong my form is.
Thanks a lot.
Same here
thanks!!!
Love your shorts Jeremy darling! ❤️
On the dumbbell fly I don’t really feel anything if I try to touch my elbows, only on the bottom of the rep do I feel anything
Intuitive and insightful
And that's how you get a subscriber 💪🏼
Outstanding
Holy fuck this just blew my mind as someone who just did a chest/bi split and wondered why my arms were already smoked after using the pec deck! Thank you, professor.
tysm bro I feel my chest way more now
great, will try it
Ima try it
Really teally best video❤
Cable flys you can go past center, one hand high, one hand low, so straightening the arms on cable is only needed if you touch the hands at the top.
My dad is over hear tryna teach me how to do my chest and I was doing chest flys with 20 pounds and he’s over here tryna tell me to straighten my arms or bending them more and tryna teach me some chest exercises even tho the ones he’s tryna teach me I already know them and how to do them correctly 😂😂
Bro 20 pounds are wayyy to heavy, when doing chest flys you should have light weight
@@dantonssthats light weight
@@enqtzm7 show me 20 good reps with 20lb for chest flies
@@enqtzm7 alright thats good, just wanted to make sure
good reps are what we strive for first, weight second, keep on the grind king
@@enqtzm7 gonna be hitting above 100kg/220lb on bench soon, excited for the PR, no stopping any time soon
Real nice
Arnold always kept his arms slightly bent even at the top of the movement...if you watch his video doing it. Dumbell flyes were a staple of his chest exercises.
The knowledge of lifting has grown significantly since his Era, this dude is right, and Arnold was a genetic freak so he'll be bigger by default + he was on gear
Newbie here: how does biceps work in this? Isn't role of the biceps is to curl your hand and bend your elbow?
Yes it does a bit
I came here searching worried that the 45 degree angle at the start is something wrong that i'm doing.. glad it was not and thanks for the short :)
Thanks 🙏
Thank you❤
I admit. I bend elbows! thank you for this information!
Great video
I never knew that, thanks
Thanks you bhai
Bro dissected the fk outta that
Thank you
Bro just convinced me to subscribe
thank you
Precise information sub
Good video.
It helps a lot to improve your chest
Can you do more tips on movement. For example, when you said “think about squeezing more elbows together”. When I follow this I feel my chest more activated. Can you do it a little on in future videos please
Holy sht. thanks man
I don’t workout but you’re underrated af
You should workout
Start working out bro.. NOW!
working out is amazing in so many ways
U working out yet
Waltuh, start working out, Waltuh
Thanks a lot my bicep failed first before my chest because i didnt bend it straight enough
Tried it yesterday, I could definitely feel the stretch.
So this is why I feel my biceps more
I like to think of it sort of like I’m drawing a triangle in the air with the weights
I get a wierd elbow pain on my right arm while I'm bringing my arms up
Ty
Ooh, gotta focus on chest tomorrow
Bend when going down. Straighten as you pull up.
this is exactly how i do cable flies, i learnt it my self 😊
Yo! He’s right!
How is this different from bench press flat?
i look dumb as hell doing this awhile ago, now I know😂
This is great. Thank you. I've started adjusting my movement recently and finding this works best. I wasn't 100% certain until I saw your vid, so I'm glad to know for sure and can be more disciplined
does this hit harder on inner chest? if so, does it make sense to had this to chest day cause its more targeted for inner chest, or do i just stick with push ups dips and presses
Man I'm surprised I've actually been doing this right. Took videos to see if my form is off, didn't think I'd be flying 60lb dumbells all day. Guess I'm a beast
J E y’all in my jermaine dupri voice good looks homie
Preeeeeesh🙏🙏
Please anyone suggest me for gaining chest mass whichone is better dumbbell press or flies?
Is it gonna be effective if i do this on floor?
I feel like this is good to keep in mind, I'm really glad that I've been doing mine pretty much like this even though I'm a gym noob
Or do cable and do the wrist toutch.
You think doing flies could contribute to bicep volume? Same with pullovers hitting triceps?
Which muscle touch? Upper or lower
If you really want to get the most of the pump when flexing the pecks make sure on hand of over the other n cross them at the top position…. Much much safer for the elbows instead of locking out with weights…
How much weight should i use for chest flys
How high towards your head should the elbows be?
Is it better to do it in a 30 degree angle?
Straightening your elbows at the top strains your triceps and might fail first before your chest.
My shoulder hurts when I do this help
U r doing it wrong.
@@nitinthakur6569 i started these with 13 lbs dumbbells and i got the same problem. I do it slow but still feal on shoulders. But it gives good results that flys.
Never could figure out the right way to do chest flys
Am a supposed to have my arms straight light a T pose or bend them
120 degree angle?
What area of the chest is this workout targeting? May I ask :)
Overall chest... Great exercise to stretch the muscle
Should I do chest flies with palms facing each other or in like a superman flying position
For me open palms can force my arms to be straight at end position, but use whichever feels right for you.
Are we not going to talk about the rotator cuff…?
Bro has uneven bicep. 😢
W tips