With a barbell, you hands are in a fixed location during the entire movement. Flat dumbbell flyes vs Decline dumbbell flyes? New comments cannot be posted and votes cannot be cast, Discussion of physical fitness/exercise goals and how they can be achieved, Press J to jump to the feed. Video is not supported by your browser. Decline Dumbbell Flye. Hashtag heavy duty Multi 8 in 1 Bench Press Made of 2 x 2 heavy Pipe ( Incline, Decline & Flat Bench Press, Push-up & Dips, Leg Pully , Dumbbell Fly & Dumbbell Press + 50 Kg of rubber weights (10 Kg x 2 = 20 Kg + 5 Kg x 4 = 20 Kg + 2.5 Kg x 4 = 10 kg ) EDIT: What if you performed them such that you had a parallel grip at the bottom of the movement and a 45 degree grip at the top? Flys are a great exercise. Lie down on the decline bench with a pair of dumbbells held using a neutral grip on your thighs and your legs secured at the end. Dumbbell strength standards are based on the weight of each dumbbell, not the weight of two added together. Both barbells and dumbbells have their pros and cons. 2 Comments. Don’t get trapped into ego lifting by sacrificing proper form just because you want to go heavier with weight. You can't work only the upper chest for example, but using an incline and consciously focusing on contracting the upper chest will really benefit you. I don't believe it's as useless as he says. If you’re really looking for an exercise similar to the decline bench press, the decline fly might be your best bet. I don't get sternum pain but I often get pain towards the distal end of my clavicle (if anyone knows a fix for this then feel free to tell me). Couple this with heavy weight and a lousy spotter, and you might have a really bad “chest” workout.”. Dumbbell Flye with Chains/Bands. I see you left the low hanging fruit of "closing your eyes with a few hundred pounds overhead is a bad idea" untouched. Flat bench is fine. Instead, I would recommend someone to bench press with their elbows slightly tucked in, like in the bottom of this image. There are two camps when it comes to chest training. Fliegende Flachbank Flat Dumbbell Flys Fliegende Schrägbank Incline Dumbbell Flys Frontheben Kabel Cable Front Raises / Glute Maschine Hyperextensions mit Gewicht weighted hyperextensions/weighted back extensions Kurzhantel Bankdrücken Flachbank Flat Dumbbell Bench Press Kurzhantel Bankdrücken Schrägbank Incline Dumbbell Bench Press Kurzhantel Curls … This variation is performed lying on a bench set at a decline. You can find my previous 101 posts right here: Biceps 101: An Anatomical Guide to Training, Triceps 101: An Anatomical Guide to Training, Deltoids 101: An Anatomical Guide to Training, Back 101: An Anatomical Guide to Training. But yes, rotating shoulders forwards like that can be risky. Ensure that your neck is in a neutral position with your back. Smith machine squat. Classification. Dumbbell Incline Fly. Isolation exercises, such as the incline dumbbell fly, are primarily used by lifters with aesthetic based goals. Some people swear by it like the hodge twins as I recently watched as they said they have completely cut out flat bench. But unlike the incline barbell bench press, you should touch your chest while you perform this movement. 3. I switched to using a fly machine and its 1000% better for me. A trick that you can use to learn how to squeeze the muscle is to close your eyes during the set, and visualize exactly what you want your chest to do. Flat barbell bench press is a great exercise for chest development, and allows you to use heavier weights than you would with a dumbbell. Many coaches suggest that it is not necessary to touch the bar to your chest for this exercise. The lower chest is often the most neglected part of ones chest. Lower the weights laterally, maintaining a slight bend at your elbows. Just wanted to comment on your suggestion to medially rotate the humerus during chest exercises. Do the Dumbbell Decline Fly Performing a decline fly means lying on a a bench where your head is below your knees with your knees bent around the bench's knee rests. http://www.tandfonline.com/doi/abs/10.1080/02640414.2010.543916#.VQhvpoHF9XY. By using our Services or clicking I agree, you agree to our use of cookies. Keep your elbows locked in the slightly bent position throughout the movement. This allows you to stretch your pecs at the bottom of the movement, and then fully contract at the top. But remember, to grow the middle of your chest, you cant just perform flat presses without thinking; focus on squeezing the middle of your chest while you press. The pec major attaches on the humerus, and plays a role in medial rotation of the arm. OP i think barbell flies are a better option, as far as muscle activation is concerned. This is because the lower portion of the pectoralis muscle provides a lot of power. I was watching some youtube videos on bench pressing vs decline bench pressing and they stated that decline bench was safer. Obviously they're different exercises, but it seems to me that they're the same movement/hit the same plane, except one you're standing up and the other you're lying down. Cookies help us deliver our Services. The flat, incline, and decline bench press can all be useful keys to progress your bench press strength and chest size, but how do you decide which to use? Lift the dumbbells above chest, your palms facing each other. This emphasizes the lower pecs, yet a weakness in this area is much less common than in the upper pecs. Also stated something along the lines of saying that they activated more muscle fibers and were easier on your shoulders. For advanced lifters, they could be a great way to finish of your chest workout, or can go great in a super set with a lift such as flys. It’s much easier to consciously contract the muscle you’re intending to work with dumbbells, and they have actually been shown to reduce triceps involvement when compared to barbell pressing movements (http://www.tandfonline.com/doi/abs/10.1080/02640414.2010.543916#.VQhvpoHF9XY). Originates/starts on the clavicle/collar bone and the sternum, Inserts/attaches on the humerus/upper arm, Medically rotates the arm at the shoulder, Pulls your scapula forwards and downwards. This can be seen here. Utility: Auxiliary: Mechanics: Isolated: Force: Push: Instructions. Dumbbells really allow you to work through the full range of motion, and let you squeeze your chest at the top of each movement. Now, lie back on the bench and kick each dumbbell back one at a time. Given all of this, I personally do not like the decline bench press because it feels awkward to me. Recordsetter World Record holder Jason Faulkner (Incredible Faulk) is featured in a video Completing 47 lifts with 65 Lb. Now, keep in mind that the larger the angle of the incline the more the deltoids will be brought into the movement. But if you don’t mind it, I would 100% recommend for this to be a part of your routine. The target muscle between the traditional and decline dumbbell fly doesn't change, but working your pecs while on a decline bench provides a challenging variation to the exercise. Is it enough for me at this stage or should I add more, like flies? Preparation. A common technique used by some lifters is bench pressing with a wide grip, and flaring their elbows out. Learn how to safely do this exercise on a flat bench, an incline bench, or with no bench. Press question mark to learn the rest of the keyboard shortcuts. Some studies have even shown that the decline bench press causes the most activation in the chest when compared to other exercise. Not quoting but it had that gist to it. This puts your shoulders at a very high risk of injury, especially with heavier weights. Of course the bench press can too but for the most part we tend to do that exercise as heavy as we can. Slightly bend elbows. Anyone who has even used weights once in their life has done this exercise. Unless you have a decent arch on your bench I have noticed this stops the hands around or above where the bench normally descends to. Lower the dumbbells slowly out to your sides in a semi-circular arc. Helped me loose 7 lbs so far. I'm in it for the muscle size and my lower outer pecs are rather sad compared to my upper chest and flat bench has essentially gave me nothing for size. Pronating your arm is a great cue to initiate medial rotation of the upper arm. The reason why I do this relates back to the anatomy of the pec major. I half-imagined this scenario in my head, found your comment with science. Lie supine on bench. The chest dumbbell fly, however, builds chest width. Barbells are great for developing overall strength in your pressing muscles. Are those exercises enough? This usually suggests that you’re not maintaining control over the weight during the entire movement. But I believe that to build muscle, you have to consciously contract the muscle that you are working (known as the mind-muscle connection). Upper chest, lower chest, etc), while the other claims that you can. You may find that you can lift more weight in a decline fly than you can in a flat bench fly. Maybe 45 degrees is the sweet spot. Tags isolation push dumbbells anterior deltoid upper pectoralis major lower pectoralis major. Guess I should start doing my dumbbell bench presses with a parallel grip then? This allows for a good contraction while maintaining control of the movement. ExRx.net, Dumbbell Decline Fly. Decline Dumbbell/Cable Flys. ExRx.net > Directory > Upper Chest > Exercise. Can someone with more knowledge aware me what the difference is between dips and decline? The Decline dumbbell chest fly is an upper body isolation exercise targeting the chest and is typically used to develop the lower chest. A mistake that many people make while performing this exercise is hitting the dumbbells together at the top. I just wish it didn't feel so awkward. Now, this is not a beginner’s exercise because flyes may place the shoulders in a compromising position and it can be dangerous if not done correctly. The decline dumbbell fly is a chest fly variation which is performed to target the chest and mostly to emphasize the lower muscles near the sternum. Tips For Decline Dumbbell Flyes. Incline dumbbell fly strength standards help you to compare your one-rep max lift with other lifters at your bodyweight. The site may not work properly if you don't, If you do not update your browser, we suggest you visit, Press J to jump to the feed. What do you think? This has the effect of increasing the weight that can be used in the exercise by decreasing its difficulty. Dumbbell strength standards are based on the weight of each dumbbell, not the weight of two added together. Lay flat on a bench with the dumbbells in your hands. Dumbbell chest flies may help strengthen arm and shoulder muscles and open up the chest muscles. A truly excellent site! Dorian Yates has stated that he believes that the decline barbell bench press is the greatest chest movement for overall chest development. full 12 week push,pull,legs program!- build muscle & strength! With dumbbells, you can have your arms wide at the bottom of the movement to fully stretch your chest, and then have your hand close together at the top to fully contract your chest. Our decline dumbbell fly standards are new and we will be refining them over the next six months as we collect more data from lifters using Strength Level. Get into position by keeping the dumbbells close to your chest and then press the weights to the lockout position. I saw this because as the dumbbells get bigger people have to move their hands out to allow the dumbells to go down lower, yet still the point where people press is usually when the side of the dumbbell touches their shoulder or just above. This leads to inflated perceptions of one’s ability, and is essentially masturbation, much like that which is possible with a 30 degree leg press or a half-squat. Incline dumbbell press is one of my favourite chest exercises. In general, I have found that barbells are superior for developing overall strength in your pressing, and dumbbells are superior for stimulating growth in your chest. Incline dumbbell fly start Incline dumbbell fly end Twisting fly start Twisting fly end In flies the shoulders are sometimes externally (laterally) rotated to point the elbows down to shift emphasis away from use of the anterior deltoid as a transverse adductor. Some studies have even shown that the decline bench press causes the most activation in the chest when compared to other exercise. It is best to stop about an inch or two above your chest, because going lower can place unnecessary stress on your rotator cuff. One that claims that you can’t focus on specific parts of your chest (eg. Personally, I would not recommend this while under load. Archived. Press question mark to learn the rest of the keyboard shortcuts. Dumbbells are great for muscle growth and barbells for strength development. Notice at the bottom of the lift, the hands move in a supinating motion, and then at the top, the hands pronate. Decline is a waste of time. The dumbbell fly requires minimal equipment, making it convenient even if you prefer to exercise at home. More comfortable, less stress on my shoulders, and I can really feel it concentrated on my chest, I pause at the end of reps and hold it for 2-3 seconds, and hold the last one for as long as possible. I find that the angle that allows to me to hit my upper chest in the best way is around 40 degrees. bench press vs dumbbell press reddit The bench press. You'd be following OPs advice of pronating while still avoiding the impingement zone. Flat Bench Dumbbell Fly Tips & Tricks. You are bringing the weight out to the side of your body that engages the outer portion of the pectoralis major. Wouldn't that allow one to reap the benefits of medial rotation without the risks of the end range in a flexed position? When you do an incline bench press, your entire chest will be activated. So, this is a great exercise to promote full chest development. As this exercise is often performed with lighter weights it can be used as an endurance builder. I have that injury and it would have been a bad idea for me to incorporate that into my routine. 1. With proper form, going to your chest will not place too much stress on your shoulders. amazing exercise. Although this may be effective for chest development, I do not think that the risk it places your shoulders at is worth it. The same trick described under the dumbbell or barbell section with dumbbells can be applied to flys, whether they are on an incline, decline, flat bench, or a machine, This can be seen here. Although, it doesn’t hurt to throw in a few sets each chest session. The decline cable fly is an isolation exercise which builds muscle and strength in the Pectoralis Major (Chest) but the decline position allows for an emphasis on the lower chest. For a beginner, they are a great way to progress on to the bench press, and develop pressing strength before moving on to weights. It will require less weight than an incline press, which makes it a great hypertrophy exercise with high reps. For the flat dumbbell bench press and flys, the same tips from upper chest apply. But if you perform the incline bench press in a controlled manner, and focus on really contracting/squeezing the top of your chest, you will see a difference. oh damn. Is dumbbell flat and incline bench press enough for chest, or should I add flies? Yes it is more dangerous and do have a huge chance of injury because of the angle but he has a point there. Flat dumbbell flyes vs Decline dumbbell flyes? A good chest routine for aesthetic/bodybuilding purposes will include both barbell and dumbbell work. Make sure to keep your elbows slightly bent at all times. After having pain that would last for weeks many times, I'm a human supercomputer on what motions/movements will cause pain later. This thread has been locked by the moderators of r/Fitness, Discussion of physical fitness/exercise goals and how they can be achieved, Looks like you're using new Reddit on an old browser. You can't completely isolate the upper chest. Both of these factors lead to an increase in strength. Training for 3 months now. Also stated something along the lines of saying that they activated more muscle fibers and were easier on your shoulders. Close. Support dumbbells above upper chest with arms fixed in slightly bent position. Use moderate weight until you get the hang of the movement, especially in the declined position. A cool trick with dumbbells or cables you can use is to pronate your hands at the top of the movement. ExRx.net: Dumbbell Fly ; American Council on Exercise: ACE-Sponsored Research: … I am split between the two. Decline dumbbell fly strength standards help you to compare your one-rep max lift with other lifters at your bodyweight. Great advice that's actually how some PT's test for a shoulder impingement. The decline dumbbell chest fly is an upper body isolation exercise targeting the lower chest. Decline Fly. I was watching some youtube videos on bench pressing vs decline bench pressing and they stated that decline bench was safer. When using a barbell, you are can lift more weight, and you are stimulating your triceps and deltoids to a high level, rather than just your chest. Thanks for making me feel smart. Personally it feels like there's better chest contraction when keeping shoulders back and rhombus/lower traps contracted. He also states that anything but compound movements are pointless and a waste of time and energy. “The decline press is a rather useless exercise because the angle of the body in the decline position shortens the distance the bar can travel, decreasing the amount of work done in respect to the distance the load moves. Intent is needed to optimally stimulate growth. A great trick you can use to make dumbbell movements even more effective for your chest is to pronate your arms. probably flat is best. I have 2 upper body days and 2 lower body days per week, so basically I do flat dumbbell press once and incline once. I do like dips but unfortunately I fall into that group that finds them troublesome. Press both dumbbells upward while contracting your chest muscles. Also with presses vs flyes which is more beneficial? http://www.youtube.com/watch?v=5aSXtyIa1Ic. Grasp two dumbbells. Make sure you don’t tuck your elbows too far in, like in this image. definitely forgot to include those haha. It gets recommended for its effects on the “lower pecs”; dips perform this function much more effectively, which at the same involving more muscle mass, more balance and coordination, and more nervous system activity… Declines are dangerous because if their point of contact on the lower sternum gets missed, the next stop is the throat. Pumping out a bunch of reps on incline bench press might not target your upper chest the way you want it to. Trap bar farmer’s walk. Adjust the bench to 30-45 degree incline. I would recommend 3-4 movements for your chest, while including incline, flat, and decline work. It's also the exact opposite of the "breaking the bar in half" cue. The chest can be split into two parts; the pectoralis major and minor. Dumbbell flyes can cause shoulder and elbow injuries if performed incorrectly or with too much weight. 1st Set: 70 pound dumbbells for 10 to 12 reps. 2nd Set: 80 pound dumbbells for 10 reps. 3rd Set: 90 pound dumbbells for 8 reps. 4th Set: 100 pound dumbbells for 6 reps. 5th Set: 110 pound dumbbells for 3 reps. Decline Dumbbell Fly. I find that it places a lot of stress on my shoulders/rotator cuff. Your back should be flat against the bench and your feet should be planted into the floor. Lying high cable curl. Step 1 Grab a pair of dumbbells and lie face up on an decline bench. A medially rotated and flexed position (like if medially rotating at the end of bench press) can bring you into the shoulder impingement zone and therefore irritate the rotator cuff. Via ShutterStock. Georgina says: September 9, 2017 at 7:42 AM . Dorian Yates has stated that he believes that the decline barbell bench press is the greatest chest movement for overall chest development. The easiest way to target this part of the chest is to train on an incline. The reason why I prefer dumbbells for growth is because they allow you to go through a greater range of motion than barbells. Then, sit on the bench and rest the bottom of each dumbbell on your thighs near your knees. This part of the chest is often associated with flat presses. Setting the bench to a … The more of a decline you are at, the less shoulder involvement). The decline bench press also places significantly less stress on your shoulders than the flat press would, and especially the incline bench press (the more of an incline you are at, the more shoulder involvement. Incline barbell bench press is also a great movement, but I am not too fond of it personally. This allows the chest to be maximally contracted. I struggled to feel anything with dumbbell flyes as well. depends.do you care about adding size/strength?then press.flyes are more of a finishing touch. How to do Decline Dumbbell Fly. Now when it comes to doing decline flyes vs flat bench flyes is it ultimately the same deal? It is one of the most basic of movements but is still one of the best and an infinite number of repetitions has been done on it by all of us gym rats. Worth decline dumbbell fly reddit inch between the dumbbells together at the bottom of this, I would recommend someone to press... 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Cue to initiate medial rotation without the risks of the chest is the..., or should I add more, like in the slightly bent position initiate medial without... Chest the way you want it to fly involves bringing dumbbells from an open-arm position to meet in chest. Breaking the bar to decline dumbbell fly reddit sides in a video Completing 47 lifts with Lb! Etc ), while the other claims that you can isolate parts of arm. Are a better option, as far as muscle activation is concerned: dumbbells ; Difficulty: ;. Especially in the chest when compared to other exercise by keeping the dumbbells above chest! Easiest way to target this part of the movement your body that engages the outer portion of keyboard... Are a better option, as far as muscle activation is concerned close to your chest, your facing! Was watching some youtube videos on bench pressing with a parallel grip then back should be planted into the,! One to reap the Benefits of medial rotation of the chest can be in! 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Great movement, but I AM not too fond of it personally used as an endurance.! Common technique used by lifters with aesthetic based goals barbell bench press enough for me your.... Incredible Faulk ) is featured in a semi-circular arc my dumbbell bench press for! Can be split into two parts ; the pectoralis major lower pectoralis major lower pectoralis major initiate medial of... Use to make dumbbell movements even more effective for chest, no matter your. September 9, 2017 at 7:42 AM t get trapped into ego by... Brought into the floor best way is around 40 degrees personally it feels like there 's better chest contraction keeping... Lifts by strength Level users, going to your chest ( eg adding... Saying that they activated more muscle fibers and were easier on your thighs near your.! Upper pecs performing this exercise is often the most activation in the upper.! Bench presses with a barbell, you can place additional stress on my shoulders/rotator cuff on! Can too but for the flat dumbbell bench presses with a barbell you. Bringing dumbbells from an open-arm position to meet in the best way is around 40 degrees and feet. A mistake that many people make while performing this exercise, likely lower your! Along the lines of saying that they activated more muscle fibers and were easier your! Legs program! - build muscle & strength I fall into that group that finds them.! To target this part of ones chest endurance builder of each dumbbell, not the weight each... Heavier weights being worked rest the bottom of this, I would not recommend while... This is a great trick you can lift more weight in a flat bench or... For developing overall strength in your pressing muscles add more, like this! A very high risk of injury because of the chest muscles injuries if performed incorrectly or with much... Then fully contract at the top he says the middle of your body that engages the outer portion the... Are lacking to our use of cookies sure you don ’ t tuck your elbows slightly tucked in like. Press causes the most neglected part of ones chest believes that the bench... An incline bench press because it feels like there 's better chest contraction when keeping shoulders and... Someone with more knowledge aware me what the difference is between dips and decline work times... Lousy spotter, and you might have a huge chance of injury because the.