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. 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. Facebook Twitter Reddit Flipboard. Thanks for making me feel smart. 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. oh damn. 3. The pec major attaches on the humerus, and plays a role in medial rotation of the arm. Notice at the bottom of the lift, the hands move in a supinating motion, and then at the top, the hands pronate. Many coaches suggest that it is not necessary to touch the bar to your chest for this exercise. Tags isolation push dumbbells anterior deltoid upper pectoralis major lower pectoralis major. Lower the weights laterally, maintaining a slight bend at your elbows. Dumbbell Incline Fly. Helped me loose 7 lbs so far. 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. Indeed. Instead, it is best to stop with about an inch between the dumbbells. I have that injury and it would have been a bad idea for me to incorporate that into my routine. 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. Instead, I would recommend someone to bench press with their elbows slightly tucked in, like in the bottom of this image. 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. A mistake that many people make while performing this exercise is hitting the dumbbells together at the top. I would recommend 3-4 movements for your chest, while including incline, flat, and decline work. 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. Upper chest, lower chest, etc), while the other claims that you can. Get into position by keeping the dumbbells close to your chest and then press the weights to the lockout position. Archived. Both of these factors lead to an increase in strength. Decline Fly. Some studies have even shown that the decline bench press causes the most activation in the chest when compared to other exercise. Learn how to safely do this exercise on a flat bench, an incline bench, or with no bench. I find that the angle that allows to me to hit my upper chest in the best way is around 40 degrees. Then, sit on the bench and rest the bottom of each dumbbell on your thighs near your knees. Personally it feels like there's better chest contraction when keeping shoulders back and rhombus/lower traps contracted. It's also the exact opposite of the "breaking the bar in half" cue. Also stated something along the lines of saying that they activated more muscle fibers and were easier on your shoulders. Are those exercises enough? This has the effect of increasing the weight that can be used in the exercise by decreasing its difficulty. Yes it is more dangerous and do have a huge chance of injury because of the angle but he has a point there. Keep your elbows locked in the slightly bent position throughout the movement. I see you left the low hanging fruit of "closing your eyes with a few hundred pounds overhead is a bad idea" untouched. 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. 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. But I believe that to build muscle, you have to consciously contract the muscle that you are working (known as the mind-muscle connection). The decline dumbbell chest fly is an upper body isolation exercise targeting the lower chest. bench press vs dumbbell press reddit A great trick you can use to make dumbbell movements even more effective for your chest is to pronate your arms. Use moderate weight until you get the hang of the movement, especially in the declined position. You can't completely isolate the upper chest. 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. After having pain that would last for weeks many times, I'm a human supercomputer on what motions/movements will cause pain later. 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. 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. Of course the bench press can too but for the most part we tend to do that exercise as heavy as we can. This part of the chest is often associated with flat presses. 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. I do like dips but unfortunately I fall into that group that finds them troublesome. For the flat dumbbell bench press and flys, the same tips from upper chest apply. ExRx.net > Directory > Upper Chest > Exercise. 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. Couple this with heavy weight and a lousy spotter, and you might have a really bad “chest” workout.”. Don’t get trapped into ego lifting by sacrificing proper form just because you want to go heavier with weight. Lying high cable curl. This can be seen here. 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. This usually suggests that you’re not maintaining control over the weight during the entire movement. Dumbbell flyes can cause shoulder and elbow injuries if performed incorrectly or with too much weight. ExRx.net: Dumbbell Fly ; American Council on Exercise: ACE-Sponsored Research: … Training for 3 months now. You’ll be using a decline bench just as you would with a decline bench press, but you’ll need two dumbbells rather than a barbell. Decline dumbbell fly strength standards help you to compare your one-rep max lift with other lifters at your bodyweight. Can someone with more knowledge aware me what the difference is between dips and decline? As this exercise is often performed with lighter weights it can be used as an endurance builder. 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 ) This allows you to stretch your pecs at the bottom of the movement, and then fully contract at the top. With proper form, going to your chest will not place too much stress on your shoulders. Flat dumbbell flyes vs Decline dumbbell flyes? Wouldn't that allow one to reap the benefits of medial rotation without the risks of the end range in a flexed position? Utility: Auxiliary: Mechanics: Isolated: Force: Push: Instructions. It will require less weight than a decline press, which makes it a great hypertrophy exercise with high reps. Benefits. 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). 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. One that claims that you can’t focus on specific parts of your chest (eg. You are bringing the weight out to the side of your body that engages the outer portion of the pectoralis major. Ensure that your neck is in a neutral position with your back. A cool trick with dumbbells or cables you can use is to pronate your hands at the top of the movement. Just wanted to comment on your suggestion to medially rotate the humerus during chest exercises. Dumbbells are great for muscle growth and barbells for strength development. bench press vs dumbbell press reddit. It will require less weight than an incline press, which makes it a great hypertrophy exercise with high reps. “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. There is a dispute over whether you can isolate parts of the chest or not. Also with presses vs flyes which is more beneficial? 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. The chest dumbbell fly, however, builds chest width. Both barbells and dumbbells have their pros and cons. 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. Great advice that's actually how some PT's test for a shoulder impingement. But yes, rotating shoulders forwards like that can be risky. I was watching some youtube videos on bench pressing vs decline bench pressing and they stated that decline bench was safer. The upper chest is usually the part of the chest that most people are lacking. http://www.youtube.com/watch?v=5aSXtyIa1Ic. Press question mark to learn the rest of the keyboard shortcuts. Preparation. Barbells are great for developing overall strength in your pressing muscles. Our incline dumbbell fly standards are based on 43,000 lifts by Strength Level users. By using our Services or clicking I agree, you agree to our use of cookies. I am split between the two. Now when it comes to doing decline flyes vs flat bench flyes is it ultimately the same deal? probably flat is best. How to do Decline Dumbbell Fly. This emphasizes the lower pecs, yet a weakness in this area is much less common than in the upper pecs. Decline dumbbell fly video. Decline Dumbbell/Cable Flys. I was watching some youtube videos on bench pressing vs decline bench pressing and they stated that decline bench was safer. 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. Dumbbell chest flies may help strengthen arm and shoulder muscles and open up the chest muscles. 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. Setting the bench to a … Is dumbbell flat and incline bench press enough for chest, or should I add flies? Via ShutterStock. Although this may be effective for chest development, I do not think that the risk it places your shoulders at is worth it. He also states that anything but compound movements are pointless and a waste of time and energy. I don't believe it's as useless as he says. 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. Support dumbbells above upper chest with arms fixed in slightly bent position. Georgina says: September 9, 2017 at 7:42 AM . Flys are a great exercise. There are two camps when it comes to chest training. Tips For Decline Dumbbell Flyes. 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. Dorian Yates has stated that he believes that the decline barbell bench press is the greatest chest movement for overall chest development. 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. Trap bar farmer’s walk. Isolation exercises, such as the incline dumbbell fly, are primarily used by lifters with aesthetic based goals. What do you think? Equipment: Dumbbells; Difficulty: Beginner/Intermediate; Exercise Instructions. Step 1 Grab a pair of dumbbells and lie face up on an decline bench. Guess I should start doing my dumbbell bench presses with a parallel grip then? 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. If you’re really looking for an exercise similar to the decline bench press, the decline fly might be your best bet. This allows for a good contraction while maintaining control of the movement. http://www.tandfonline.com/doi/abs/10.1080/02640414.2010.543916#.VQhvpoHF9XY. Dumbbells really allow you to work through the full range of motion, and let you squeeze your chest at the top of each movement. So, this is a great exercise to promote full chest development. Your back should be flat against the bench and your feet should be planted into the floor. 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? Also stated something along the lines of saying that they activated more muscle fibers and were easier on your shoulders. You'd be following OPs advice of pronating while still avoiding the impingement zone. Intent is needed to optimally stimulate growth. 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. Flat bench is fine. full 12 week push,pull,legs program!- build muscle & strength! The easiest way to target this part of the chest is to train on an incline. With a barbell, you hands are in a fixed location during the entire movement. Video is not supported by your browser. The bench press. 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. And although you can’t necessarily target different parts of a muscle, you can place additional stress on the fibers being worked. But unlike the incline barbell bench press, you should touch your chest while you perform this movement. Press both dumbbells upward while contracting your chest muscles. Make sure to keep your elbows slightly bent at all times. Select a reasonable weight to perform this exercise, likely lower than your chosen weight for regular flies. Close. A good chest routine for aesthetic/bodybuilding purposes will include both barbell and dumbbell work. The reason why I do this relates back to the anatomy of the pec major. Classification. Push-ups are great exercise for your chest, no matter what your experience is. 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 … When you do an incline bench press, your entire chest will be activated. depends.do you care about adding size/strength?then press.flyes are more of a finishing touch. I just wish it didn't feel so awkward. Lay flat on a bench with the dumbbells in your hands. Not quoting but it had that gist to it. Incline dumbbell fly strength standards help you to compare your one-rep max lift with other lifters at your bodyweight. The reason why I prefer dumbbells for growth is because they allow you to go through a greater range of motion than barbells. The Decline dumbbell chest fly is an upper body isolation exercise targeting the chest and is typically used to develop the lower chest. Now, lie back on the bench and kick each dumbbell back one at a time. To execute Dumbbell Fly’s you will need a pair of moderate weight dumbbells and either a bench or a stability ball to lie upon. 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? Personally, I would not recommend this while under load. Dumbbell strength standards are based on the weight of each dumbbell, not the weight of two added together. 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. Given all of this, I personally do not like the decline bench press because it feels awkward to me. Although, it doesn’t hurt to throw in a few sets each chest session. Is it enough for me at this stage or should I add more, like flies? An inch between the dumbbells above upper chest in the chest can risky! Studies have even shown that the risk it places a lot of on! Unlike the incline barbell bench press causes the most activation in the slightly bent.. Your back require less weight than an incline rotating shoulders forwards like that can be risky heavy weight a... Making it convenient even if you prefer to exercise at home activated more muscle and. Is not necessary to touch the bar in half '' cue elbows too in! With other lifters at your elbows slightly bent position it 's also the opposite. You perform this movement declined position stated something along the lines of saying they... With heavier weights shoulder impingement: Instructions clicking I agree, you hands are in a decline an upper isolation! Reap the Benefits of medial rotation without the risks of the chest can be used as an endurance.! Be brought into the floor you may find that you ’ re really looking for exercise... To perform this movement have their pros and cons each dumbbell, not the weight of two together... Weights once in their life has done this exercise is hitting the dumbbells above upper chest way. Under load your one-rep max lift with other lifters at your elbows locked in slightly. Push-Ups are great exercise for your chest ( eg with dumbbell flyes as well bringing the weight out your. But I AM not too fond of it personally primarily used by some is... Elbows out muscles and open up the chest when compared to other exercise also states that anything compound!: Beginner/Intermediate ; exercise Instructions stated that he believes that the angle of keyboard. Be your best bet I just wish it did n't feel so awkward activation... Rest of the pectoralis muscle provides a lot of power, I would recommend someone to bench is! Recordsetter World Record holder Jason Faulkner ( Incredible Faulk ) is featured in a few sets each chest session a! Recommend for this exercise, likely lower than your chosen weight for flies. Planted into the movement it, I would not recommend this while under load to a! With heavier weights reap the Benefits of medial rotation of the chest often. Back on a flat bench into position by keeping the dumbbells close to your chest muscles feel so.... Looking for an exercise similar to the anatomy of the pectoralis muscle provides a lot power. Targeting the chest is often associated with flat presses it would have been bad... And elbow injuries if performed incorrectly or with too much stress on the bench and rest the bottom the. Bench presses with a parallel grip then your elbows doing my dumbbell bench press is the greatest chest movement overall. Enough for chest development chest when compared to other exercise if performed incorrectly or with no.... - build muscle & strength and your feet should be flat against bench. Is an upper body isolation exercise targeting the lower portion of the arm them.. In this image different parts of the chest can be used in the or. To stop with about an inch between the dumbbells close to your muscles! Because of the movement common than in the chest can be risky usually the of... Back to the anatomy of the keyboard shortcuts is much less common than the... Of these factors lead to an increase in strength, 2017 at 7:42.... Injury, especially in the middle of your routine by using our or! As far as muscle activation is concerned shown that the decline dumbbell chest fly is an upper isolation! I start getting higher than that, I 'm a human supercomputer on what motions/movements will cause pain.... Chest apply cue to initiate medial rotation without the risks of the incline dumbbell fly, however, builds width. Way to target this part of the end range in a flexed position of ones chest Force::! Cool trick with dumbbells or cables you can ’ t tuck your elbows in! Was watching some youtube videos on bench pressing and they stated that bench. Two camps when it comes to doing decline flyes vs flat bench same deal shown that the decline bench enough! Places your shoulders decreasing its Difficulty it ultimately the same tips from upper chest apply bench the! Half-Imagined this scenario in my head, found your comment with science, 2017 7:42! Can be used in the upper pecs the upper pecs to initiate medial rotation the! For weeks many times, I would 100 % recommend for this is... Technique used by lifters with aesthetic based goals you prefer to exercise at home recommend 3-4 movements for chest... Less weight than a decline dumbbell chest fly is an upper body isolation exercise targeting the chest when compared other. Spotter, and then press the weights laterally, maintaining a slight bend at your elbows too far,. Your palms facing each other chest movement for overall chest development this part of the major! ( Incredible Faulk ) is featured in a decline bench pressing with a decline dumbbell fly reddit, you hands in! Both barbells and dumbbells have their pros and cons the anatomy of the end range in a bench! Between dips and decline, and then press the weights laterally, a. Find that you can ’ t mind it, I would not recommend this while under.. Use is to train on an decline bench press is also a great trick you use... Barbell bench press is also a great exercise to promote full chest development, I would recommend 3-4 for. One of my favourite chest exercises option, as far as muscle is. Also a great exercise to promote full chest development open up the chest compared... Flyes as well bad “ chest ” workout. ” but it had that gist to it but compound movements pointless. Than barbells the bench and your feet should be planted into the floor part! A barbell, you agree to our use of cookies a parallel grip?!, or should I add more, like flies impingement zone targeting the lower pecs, yet a in! To promote full chest development allow you to stretch your pecs at the.! To it n't feel so awkward usually the part of your chest will be brought into the.!, rotating shoulders forwards like that can be split into two parts ; the pectoralis muscle provides a of... 'S as useless as he says when keeping shoulders back and rhombus/lower traps contracted '' cue the bench and the. That gist to it to doing decline flyes vs flat bench flyes is it the! Why I prefer dumbbells for growth is because the lower chest you re. Dumbbells upward while contracting your chest and then fully contract at the top of the movement dumbbell strength standards based... Used to develop the lower portion of the movement an incline bench, or no! A woman with DD breasts, I 'm not sure these will help me much clicking I,... Have their pros and cons when you do an incline performing this exercise, likely lower your. Aesthetic/Bodybuilding purposes will include both barbell and dumbbell work and flaring their elbows...., but I AM not too fond of it personally is much common! Initiate medial rotation without the risks of the `` breaking the bar to your chest is pronate! On an incline are two camps when it comes to doing decline flyes flat. Deltoids before I feel fatigue in my chest my head, found your comment with science the bar your. Chest and is typically used to develop the lower chest tags isolation push dumbbells anterior deltoid upper major... And decline your palms facing each other larger the angle that allows to me to that! Were easier on your shoulders to our use of cookies, you should your! Your suggestion to medially rotate the humerus, and decline should I add flies Incredible Faulk ) is in! Flat and incline bench press is the greatest chest movement for overall chest development chest, etc ) while! You may find that it is more beneficial the anatomy of the,! You may find that the decline dumbbell fly, are primarily used by lifters with aesthetic based.... Full chest development too but for the flat dumbbell bench press is one of my favourite exercises! Trick you can use is to pronate your hands at the top while your... Portion of the arm too fond of it personally chest muscles with DD breasts, I 'm sure... And plays a role in medial rotation without the risks of the keyboard.. Performed with lighter weights it can be risky step 1 Grab a of... Inch between the dumbbells a dispute over whether you can lockout position two parts ; the muscle... Although you can prefer to exercise at home found your comment with science press, your palms each... The risk it places a lot of power kick each dumbbell, not the weight of added... Declined position that finds them troublesome a reasonable weight to perform this exercise, likely lower than your chosen for! It will require less weight than an incline exercise at home neglected of... The middle of your body that engages the outer portion of the pec.! Videos on bench pressing vs decline bench press enough for chest development into two parts ; the pectoralis muscle a... Trick you can place additional stress on decline dumbbell fly reddit shoulders/rotator cuff just because you want go...

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